Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides approximately 14169% more vitamin c per 100 g (228 mg vs 1.6 mg in Chia Seeds).
raw · edible portion100% yield
Chia Seeds
Salvia Hispanica / Sabja
Salvia hispanica
An extraordinarily fiber-dense and ALA omega-3-rich seed with remarkable mucilage water-holding capacity and mineral content.
ENERGY486kcal / 100g
PROTEIN16.5grams
FIBER34.4grams
CARBS42.1grams
FAT30.7grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Chia Seeds based on protein, fiber, or calories.
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All Nutrients →Notable Nutrients in Chia Seeds
Key vitamins and minerals meeting high percentages of daily recommended intake
Chia Seeds Rankings in Best Food Guides
Smart Alternatives
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Raw · fruits
Orange
53.2 mg/ 100g
47 kcal
Why this result?
Orange provides approximately 3225% more vitamin c per 100 g (53.2 mg vs 1.6 mg in Chia Seeds).
Raw · fruits
Banana
8.7 mg/ 100g
89 kcal
Why this result?
Banana provides approximately 444% more vitamin c per 100 g (8.7 mg vs 1.6 mg in Chia Seeds).
Cooked · vegetables
Sweet Potato (Baked/Cooked)
19.6 mg/ 100g
90 kcal
Why this result?
Sweet Potato (Baked/Cooked) provides approximately 1125% more vitamin c per 100 g (19.6 mg vs 1.6 mg in Chia Seeds).
NUTRITION COMPARISONS
Compare Any Foods →Popular Comparisons with Chia Seeds
Side-by-side nutrient differences with other common nuts seeds
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Chia Seeds vs BananaCalories, protein, carbs & vitamins
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Chia Seeds vs Sweet Potato (Baked/Cooked)Calories, protein, carbs & vitamins
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Compare →Full Nutrition Breakdown
Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 486kcal | |
| Protein | 16.5g | |
| Carbohydrates | 42.1g | |
| Dietary Fiber | 34.4g | |
| Total Fat | 30.7g | |
| Saturated Fat | 3.3g | |
| Total Sugars | 0g | |
| Sodium | 16.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 1.6mg | |
Vitamin A (RAE)Retinol & Carotenoids | 3.0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.50mg | |
Vitamin KPhylloquinone & Menaquinones | 0µg | |
Folate (DFE)Vitamin B9 | 49µg | |
| 0.62mg | ||
| 0.17mg | ||
| 8.8mg | ||
| 0.94mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.08mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Chia Seeds
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Chia Seeds?
A 100-gram serving of Chia Seeds contains 486 calories, 42.1g of total carbohydrates, and 34.4g of dietary fiber (yielding approx. 7.7g net carbs). By portion: 100 g contains approximately 486 calories; 1 tablespoon (12 g) contains approximately 58 calories; 1 oz / 2 tbsp (28 g) contains approximately 136 calories.
What are the standout vitamins and health benefits of Chia Seeds?
Chia Seeds is particularly high in Magnesium (80% Daily Value), Phosphorus (69% Daily Value), Niacin (Vitamin B3) (55% Daily Value), Thiamin (Vitamin B1) (52% Daily Value). An extraordinarily fiber-dense and ALA omega-3-rich seed with remarkable mucilage water-holding capacity and mineral content.
What are good healthy substitutes for Chia Seeds?
Popular and nutritionally verified alternatives to Chia Seeds include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Chia Seeds suitable for low-carb, keto, or vegan diets?
Chia Seeds is naturally vegan, vegetarian, gluten free, dairy free, high fiber. With 486 calories and 34.4g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods
Record Identifier#170554
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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