Nuts
Chia seeds calories and nutrition
1 oz of dried chia seeds (28.4 g) has 138 calories, with 4.7 g of protein, 11.9 g of carbs and 8.7 g of fat. That is 486 calories per 100 g.
Dried chia seeds. Data: USDA FoodData Central, “Seeds, chia seeds, dried”. These values are for dry seeds before soaking. The 12 g serving is a weighed example, not a USDA tablespoon conversion; grind and packing can change spoon weight.
Serving size
1 oz of dried chia seeds · 28.4 g
138 calories
- Protein
- 4.7 g13% of calories · 9% DV
- Carbs
- 11.9 g33% of calories · 4% DV
- Fat
- 8.7 g54% of calories · 11% DV
- Fiber
- 9.8 g
- Sugars
- Not reported
- Saturated fat
- 0.9 g
- Sodium
- 4.5 mg
Calories in chia seeds by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz of dried chia seeds28.4 g | 138 | 4.7 g | 11.9 g | 8.7 g |
| a weighed 12 g serving of dried chia seeds12 g | 58 | 2 g | 5.1 g | 3.7 g |
| 100 g100 g | 486 | 16.5 g | 42.1 g | 30.7 g |
Converted servings are scaled from USDA’s per-100-g values; other weights are USDA’s household measures.
Chia seeds nutrition facts
Per 100 g, 486 calories: 13% from protein, 33% from carbs and 54% from fat.
| Nutrient | Per 100 g | Per serving1 oz of dried chia seeds · 28.4 g | % Daily Value |
|---|---|---|---|
| Calories | 486 | 138 | – |
| Total fat | 30.7 g | 8.7 g | 11% |
| Saturated fat | 3.3 g | 0.9 g | 5% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 16 mg | 4.5 mg | 0% |
| Total carbohydrate | 42.1 g | 11.9 g | 4% |
| Dietary fiber | 34.4 g | 9.8 g | 35% |
| Total sugars | Not reported | Not reported | – |
| Protein | 16.5 g | 4.7 g | 9% |
| Vitamin D | Not reported | Not reported | – |
| Calcium | 631 mg | 178.9 mg | 14% |
| Iron | 7.7 mg | 2.2 mg | 12% |
| Potassium | 407 mg | 115.4 mg | 2% |
| Vitamin A | Not reported | Not reported | – |
| Vitamin C | 1.6 mg | 0.5 mg | 1% |
% Daily Value is per serving (1 oz of dried chia seeds), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
“Not reported” means USDA does not provide a value for that nutrient in this entry; it does not mean zero. A Daily Value cannot be calculated for an unreported nutrient.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So 1 oz of dried chia seeds (138 calories) takes about 43 minutes of walking, roughly 4,900 steps.
Compare calories by serving
A 1 oz serving of dried chia seeds has 138 calories, 26 fewer calories than a 1 oz serving of almonds (164 calories).
Related foods to explore
Chia seeds questions
How many calories are in 1 oz of dried chia seeds?
1 oz of dried chia seeds (28.4 g) has 138 calories: 8.7 g fat, 11.9 g carbs (9.8 g of it fiber) and 4.7 g protein.
How much protein is in 1 oz of dried chia seeds?
1 oz of dried chia seeds (28.4 g) has 4.7 g of protein, 9% of the 50 g Daily Value. That is 16.5 g per 100 g.
What is chia nutrition for 1 tbsp?
USDA does not list a tablespoon measure for dried chia seeds. Weigh your tablespoon: if it weighs 12 g, the weighed example has 58 calories, 2 g protein, 5.1 g carbs and 4.1 g fiber. This is not a standard weight for ground chia.
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- U.S. Department of Agriculture, FoodData Central: Seeds, chia seeds, dried (FDC ID 170554, SR Legacy, published 2019-04-01).
- USDA bulk record verified October 29, 2026. Household measures and per-100 g nutrients are scaled by serving weight; unreported values stay unreported.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated