Macros in Chia seeds
100 g of Chia seeds provides 17 g protein, 31 g fat and 42 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 17 g
- Fat
- 31 g
- Carbs
- 42 g
486 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in Chia seedsCalculate macros for your serving
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In your portion
136 kcal
- Protein
- 4.8 g
- Fat
- 8.7 g
- Carbs
- 11.8 g
Compare Chia seeds macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 3.5 g
- Fat
- 6.4 g
- Carbs
- 8.6 g
Reference portion: serving (28 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Compare macros by serving weight
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 28 g | 136 kcal | 4.8 g | 8.7 g | 11.8 g |
| 50 g | 243 kcal | 8.5 g | 15.5 g | 21 g |
| 100 g | 486 kcal | 17 g | 31 g | 42 g |
| 200 g | 972 kcal | 34 g | 62 g | 84 g |
Additional nutrients · 100 g
- Fiber
- 33.3 g
- Sugars
- 0.6 g
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change chia seeds calories quickly.
FAQ
How do I calculate macros for a serving of Chia seeds?
Multiply each per-100 g value by the serving weight and divide by 100. A 28 g portion gives about 4.8 g protein, 8.7 g fat and 11.8 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
Is chia seeds good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Chia seeds compares
No other food in this table has less protein per 100 g than Chia seeds.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Chia seeds (this page)Least protein | 17 g | 486 kcal | 31 g | 42 g |
| Flaxseeds | 18 g | 534 kcal | 42 g | 29 g |
| Sunflower seeds | 21 g | 584 kcal | 51 g | 20 g |
| Pumpkin seedsMost protein | 30 g | 559 kcal | 49 g | 11 g |
| Peanut butter | 25 g | 588 kcal | 50 g | 20 g |
| Almond butter | 21 g | 614 kcal | 56 g | 19 g |
| Almonds | 21 g | 579 kcal | 49.9 g | 21.6 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026