Nutrition Corner - Chia Seed
- 6D Living
- 13 hours ago
- 2 min read
Chia seeds are the tiny black seeds of the chia plant (Salvia hispanica L.). More than 80% of the carb content of chia seeds is in the form of fiber. A single ounce (28 grams) of chia seeds boasts 11 grams of fiber.
Nutritional information about Chia Seed
3.5 ounces (100 grams)
Calories: 486
Water: 6%
Protein: 16.5 grams
Carbs: 42.1 grams
Sugar: 0 grams
Fiber: 34.4 grams
Fat: 30.7 grams
Saturated: 3.33 grams
Monounsaturated: 2.31 grams
Polyunsaturated: 23.67 grams
Omega-3: 17.83 grams
Omega-6: 5.84 grams
Trans: 0.14 grams
Chia seeds are packed with nutrients that may support numerous health benefits
Reducing blood pressure
Lowering cholesterol levels
Supporting digestive health
Aiding in weight management
Reducing inflammation
Helping to control diabetes
Protecting against chronic disease
Improving anxiety and depression
Chia Seeds are high in these minerals
Manganese
Phosphorus
Copper
Selenium
Iron
Magnesium
Calcium
By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein. Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body.
Chia seeds contain both insoluble and soluble fiber. Chia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health. When chia seeds are ingested, they form a gel-like substance in the stomach that can increase your feeling of fullness and decrease your appetite and calorie intake.
Chia seeds are an excellent source of vitamins, minerals, and powerful antioxidants like Caffeic acid - Chlorogenic acid - Kaempferol - Quercetin
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