Chia seeds calories
At 486 kcal per 100 g, chia seeds gets 33% of its energy from carbs, 13% from protein and 54% from fat. One 28 g serving is about 136 kcal.
A serving covers about 7% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 122 to 150 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (28 g) |
|---|---|---|
| kcal | 486 | 136 |
| Protein, g | 16.5 | 4.6 |
| Fat, g | 30.7 | 8.6 |
| Carbs, g | 42.1 | 11.8 |
| Fiber, g | 34.4 | 9.6 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 14 g | 68 kcal | 61-75 | 2,100 |
| 1 · 28 g | 136 kcal | 122-150 | 4,200 |
| 1½ · 42 g | 204 kcal | 184-225 | 6,400 |
| 2 · 56 g | 272 kcal | 245-299 | 8,500 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 4,200 steps, or 33 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Chia seeds | 486 | 136 kcal / 28 g | 16.5 g |
| Flaxseed | 534 | 53 kcal / 10 g | 18.3 g |
| Cashews | 553 | 155 kcal / 28 g | 18.2 g |
| Pumpkin seeds | 559 | 157 kcal / 28 g | 30.2 g |
| Pistachios | 560 | 157 kcal / 28 g | 20.2 g |
| Peanuts | 567 | 159 kcal / 28 g | 25.8 g |
| Sesame seeds | 573 | 52 kcal / 9 g | 17.7 g |
| Almonds | 579 | 162 kcal / 28 g | 21.1 g |
| Sunflower seeds | 584 | 164 kcal / 28 g | 20.8 g |
Lightest in this group per 100 g: Chia seeds.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 170554 (Seeds, chia seeds, dried).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in chia seeds?
Chia seeds has about 486 kcal per 100 g. A typical 28 g serving is about 136 kcal, and realistically anywhere from 122 to 150 kcal depending on the recipe and portion.
How much protein is in chia seeds?
16.5 g of protein per 100 g, or about 4.6 g in a 28 g serving.
Your plate isn't a lab sample
Snap your own chia seeds and Kalorea estimates what's actually on your plate, with a range and macros.