Chia Seeds
Chia seeds are an excellent source of dietary fiber, which supports digestive health effectively. They provide a good amount of protein along with healthy fats, notably omega-3 fatty acids, key for overall wellness. These seeds also supply important minerals such as calcium, magnesium, and iron, crucial for bone strength and energy metabolism. With moderate carbohydrates and low sugars, they are a versatile addition to a balanced diet.
Macronutrient distribution
A Serving (28 g) of Chia Seeds contains 136 calories, 4.6 g of protein, 11.8 g of carbohydrates, and 8.6 g of fat.
- Protein
- 4.6 g13%
- Carbs
- 11.8 g33%
- Fat
- 8.6 g54%
of calories
Calorie Burn
How long would it take to burn off 136 calories?
- Walking3.5 mph, moderate pace24 min
- YogaModerate effort, gentle pace35 min
- SwimmingFreestyle, moderate effort18 min
- Biking12–14 mph, moderate effort13 min
- StairsStair climbing, moderate pace17 min
- Running5 mph (12 min/mile)12 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28 g)
Carbohydrates
- Carbohydrates11.8 / 313 g(4%)
- Dietary Fiber9.6 / 38 g(25%)
- Soluble Fiber1.5 g
- Insoluble Fiber8.1 g
- Total Sugars0.49 g
Fats
- Total Fat8.6 / 83 g(10%)
- Saturated Fat0.93 / 25 g(4%)
- Trans Fat0.04 g
- Monounsaturated Fat0.65 g
- Polyunsaturated Fat6.6 g
- Omega-35 g
- Omega-61.6 g
- Omega-90.62 g
- Oleic Acid0.62 g
- Stearic Acid0.26 g
- Linoleic Acid1.6 g
- Myristic Acid0.01 g
- Palmitic Acid0.61 g
- Alpha-Linolenic Acid (ALA)5 g
Protein
- Protein4.6 / 56 g(8%)
Amino Acids
- Lysine0.27 g
- Serine0.29 g
- Valine0.27 g
- Alanine0.29 g
- Cystine0.11 g
- Proline0.22 g
- Arginine0.6 g
- Histidine0.15 g
- Threonine0.2 g
- Isoleucine0.22 g
- Methionine0.16 g
- Tryptophan0.12 g
- Glutamic Acid0.98 g
- Aspartic Acid0.47 g
- Phenylalanine0.28 g
- Glycine0.26 g
- Leucine0.38 g
- Tyrosine0.16 g
Vitamins
- Vitamin C0.45 / 90 mg(0%)
- Vitamin E0.14 / 15 mg(1%)
- Vitamin B60.04 / 1.3 mg(3%)
- Thiamin (B1)0.17 / 1.2 mg(14%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)2.5 / 16 mg(15%)
- Folate13.7 / 400 ug(3%)
- Pantothenic Acid (B5)0.1 / 5 mg(2%)
- Biotin4.1 / 30 ug(14%)
- Choline22 / 550 mg(4%)
Minerals
- Calcium176.7 / 1,000 mg(18%)
- Iron2.2 / 8 mg(27%)
- Magnesium93.8 / 420 mg(22%)
- Phosphorus240.8 / 700 mg(34%)
- Potassium114 / 3,400 mg(3%)
- Sodium4.5 / 2,300 mg(0%)
- Zinc1.3 / 11 mg(12%)
- Copper0.26 / 0.9 mg(29%)
- Manganese0.76 / 2.3 mg(33%)
- Selenium15.5 / 55 ug(28%)
- Chromium2.4 / 35 ug(7%)
- Molybdenum9.9 / 45 ug(22%)
Other
- Water1.6 / 3,700 g(0%)
Sources
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