Description
Chia seeds contain several beneficial components and high content of linoleic and alpha-linolenic (ALA) fatty acids. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids.
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.
Portion: 1 cup (168 g)
Energy 897kcal
Protein 30.7g
Total lipid (fat) 70.8g
Carbohydrate, by difference 48.5g
Fiber, total dietary 45.9g
Sugars, total including NLEA 2.6g
Calcium, Ca 428mg
Iron, Fe 9.63mg
Magnesium, Mg 659mg
Phosphorus, P 1080mg
Potassium, K 1370mg
Sodium, Na 50.4mg
Zinc, Zn 7.29mg
Copper, Cu 2.05mg
Selenium, Se 42.7µg
Vitamin C, total ascorbic acid 1.01mg
Thiamin 2.76mg
Riboflavin 0.27mg
Niacin 5.17mg
Vitamin B-6 0.795mg
Folate, total 146µg
Folic acid 0µg
Folate, food 146µg
Folate, DFE 146µg
Choline, total 132mg
Vitamin B-12 0µg
Vitamin B-12, added 0µg
Vitamin A, RAE 0µg
Retinol 0µg
Carotene, beta 0µg
Carotene, alpha 0µg
Cryptoxanthin, beta 0µg
Lycopene 0µg
Lutein + zeaxanthin 1090µg
Vitamin E (alpha-tocopherol) 0.521mg
Vitamin E, added 0mg
Vitamin D (D2 + D3) 0µg
Vitamin K (phylloquinone) 7.22µg
Fatty acids, total saturated 6.15g
Fatty acids, total monounsaturated 12.6g
Fatty acids, total polyunsaturated 48.3g
Cholesterol 0mg
