Top 32 How Many Grams Is 3 Tablespoons Of Chia Seeds The 139 Top Answers

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To substitute for 1 egg, soak 1 tablespoon (15 grams) of chia seeds in 3 tablespoons (45 ml) of water.In fact, just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains ( 3 ): calories: 138. protein: 4.7 grams.Chia seeds as part of a healthy diet

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above.

How many grams is a tablespoon of chia seeds?

How many grams is 2 tablespoons of chia seeds?

In fact, just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains ( 3 ): calories: 138. protein: 4.7 grams.

Is 2 tablespoons of chia seeds too much?

Chia seeds as part of a healthy diet

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above.

How many tablespoons is 15g chia seeds?

On the packaging of chia seeds you will find the limit of 15 g daily. This corresponds to about one heaped tablespoon.

How many tablespoons is 20 grams of chia seeds?

In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds.

How many gram are in a tablespoon?

How much does 2 tbsp of chia weigh?

Chia seeds are tiny but extremely nutritious. Just 2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138 calories ( 1 ). They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus, and magnesium.

How much chia seeds should I eat to lose weight?

Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research , eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.

How many chia seeds should I eat a day?

A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

Is 3 tablespoons of chia seeds too much?

Chia seeds are highly nutritious, boast a long list of health benefits and can be a healthy dietary addition for most. However, moderation is key, as eating too many may cause side effects. To prevent this, start with 1 ounce (28 grams) daily and assess your tolerance before slowly increasing your intake.

How many tablespoons is 15 grams?

What is a serving size of chia seeds?

With all of these benefits, chia seeds are really a nutritional powerhouse. But let’s keep the benefits of chia seeds relative to its serving size: A serving of chia seeds is 1 ounce, or 2 tablespoons, which adds the perfect textural crunch to many foods.

How much chia seeds do I put in a smoothie?

For optimal nutrition, use 2 tablespoons of chia seeds for each 12-ounce smoothie, adding 130 calories, 9 grams of fiber, 5 grams of protein, and 8 grams of healthy fat, plus vitamins and minerals.

Does chia seeds make you poop?

There are so many reasons why chia seeds are super healthy, and their fiber content is the main reason they’re one of the best foods to help you poop. Chia seeds are packed with fiber, boasting an impressive 10 grams per ounce (which is about two tablespoons).

Who should avoid chia seeds?

4. Allergies. “Chia seeds are in the mint family, so people with known allergies to mint, sesame, or mustard seeds should be cautious about trying chia seeds,” Zellner says. “Food allergy symptoms may include vomiting, diarrhea, itching of the lips or tongue, or anaphylaxis.”

What is in 1 tbsp of chia seeds?

According to the USDA, 1 tablespoon of chia seeds provides about 69 calories, 2.3 grams of protein and 4.9 grams of fiber.

How many tablespoons of chia seeds should I eat a day?

A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

What is a serving size of chia seeds?

With all of these benefits, chia seeds are really a nutritional powerhouse. But let’s keep the benefits of chia seeds relative to its serving size: A serving of chia seeds is 1 ounce, or 2 tablespoons, which adds the perfect textural crunch to many foods.

Do chia seeds make you poop?

There are so many reasons why chia seeds are super healthy, and their fiber content is the main reason they’re one of the best foods to help you poop. Chia seeds are packed with fiber, boasting an impressive 10 grams per ounce (which is about two tablespoons).

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How much chia seeds should you eat a day?

How much chia seeds should you eat a day?

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35 Fun Ways to Eat Chia Seeds

• Article author: www.healthline.com
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• Summary of article content: Articles about 35 Fun Ways to Eat Chia Seeds Updating …
• Most searched keywords: Whether you are looking for 35 Fun Ways to Eat Chia Seeds Updating Chia seeds may be tiny, but they are extremely nutritious. This article looks at 35 fun and creative ways to eat chia seeds.
• Table of Contents:

1 Chia water

2 Juice-soaked chia

3 Chia pudding

4 Chia in smoothies

5 Raw chia toppings

6 Chia cereal

7 Chia truffles

8 In a stir-fry

9 Added to a salad

10 In salad dressing

11 Baked in bread

12 As a crispy crumb coating for meat or fish

13 Baked in cakes

14 Mixed with other grains

15 In breakfast bars

16 In pancakes

17 In jam

18 Baked in cookies

19 Chia protein bars

20 In soup or gravy

21 As an egg substitute

22 Added to dips

23 Baked in homemade muffins

24 In oatmeal

25 In yogurt

26 To make crackers

27 As a thickener for homemade burgers and meatballs

28 As a homemade energy gel

29 Added to tea

30 To make tortillas

31 In ice cream or ice cream pops

32 To make a pizza base

33 To make falafel

34 In homemade granola

35 In homemade lemonade

The bottom line

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Chia seeds Nutrition Facts
– Eat This Much

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  Chia seeds Nutrition Facts
  – Eat This Much Updating …
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  Chia seeds Nutrition Facts
  – Eat This Much Updating Calories, carbs, fat, protein, fiber, cholesterol, and more for

  Chia seeds (
  Seeds, dried). Want to use it in a meal plan? Head to the diet generator and enter the number of calories you want.

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Chia Seeds 101: Nutrition Facts and Health Benefits

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• Summary of article content: Articles about Chia Seeds 101: Nutrition Facts and Health Benefits Updating …
• Most searched keywords: Whether you are looking for Chia Seeds 101: Nutrition Facts and Health Benefits Updating This is a detailed review of chia seeds and their nutrient content. Their health effects (both good and bad) are explained thoroughly.
• Table of Contents:

Nutrition facts

Vitamins and minerals

Other plant compounds

Health benefits of chia seeds

Adverse effects and individual concerns

The bottom line

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How Much Chia Seeds Should You Eat a Day?

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• Most searched keywords: Whether you are looking for How Much Chia Seeds Should You Eat a Day? Updating chia seeds, fiber, omega-3 fatty acids, healthy diet, chia seed benefitsWhat to know about chia seeds. Learn about the benefits of adding chia seeds to your diet.
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How much chia seeds per day? – Verival Blog

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• Summary of article content: Articles about How much chia seeds per day? – Verival Blog Updating …
• Most searched keywords: Whether you are looking for How much chia seeds per day? – Verival Blog Updating Chia seeds are rightly considered a superfood ✓ lots of fibre, high in protein & omega-3 fatty acids ✓ recommended daily dose is 15 g per day
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Chia seeds What are the guidelines and recommendations for consumption

Chia seed pudding with raspberry

What happens when you eat too many chia seeds

Can you overdose on chia seeds

Can you eat chia seeds every day

How can you easily and simply incorporate this superfood into your daily diet

Why oats are good for you

Chia seeds and their effects myth or magical seeds

Overnight oats – the perfect breakfast for all morning grouches

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Nuts and their nutrients – find out why they are so healthy

The almond – a small all-rounder with great effect

Intestinal health – All about improving the intestinal flora

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The ideal breakfast for children – even for real breakfast grouches

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Chia seeds: Health benefits, nutrition, recipes, and more

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• Summary of article content: Articles about Chia seeds: Health benefits, nutrition, recipes, and more Chia seeds can help people to meet dietary requirements for fiber. One serving of 28 grams (g), or 2 1/2 tablespoons (tbsp), proves just under … …
• Most searched keywords: Whether you are looking for Chia seeds: Health benefits, nutrition, recipes, and more Chia seeds can help people to meet dietary requirements for fiber. One serving of 28 grams (g), or 2 1/2 tablespoons (tbsp), proves just under … Despite their tiny size, chia seeds are packed with essential nutrients, such as omega-3 fatty acids, antioxidants, and fiber. Learn more.chia seeds
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Nutritionix

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• Summary of article content: Articles about Nutritionix 1 Tbsp Chia Seed. Nutrition Facts. Chia Seed. Serving Size: tbsp (12g grams). Amount Per Serving. Calories from Fat 33. Calories 58. % Daily Value*. …
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Calories in One Tablespoon of Chia Seeds | livestrong

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• Most searched keywords: Whether you are looking for Calories in One Tablespoon of Chia Seeds | livestrong Despite their small size, chia seeds are an excellent source of nutrients that offer many health benefits. However, there are some chia seed se effects. Despite their small size, chia seeds are an excellent source of nutrients that offer many health benefits. However, there are some chia seed side effects.
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35 Fun Ways to Eat Chia Seeds

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Chia seeds are tiny but extremely nutritious. Just 2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138 calories ( 1 ). They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus, and magnesium. Chia seeds are also flavorless, making them easy to add to many foods and recipes. Here are 35 fun ways to eat chia seeds. Share on Pinterest

1. Chia water One of the simplest ways to include chia seeds in your diet is to add them to water. To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes. To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange.

2. Juice-soaked chia Water isn’t the only liquid you can soak these seeds in. Add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that’s full of fiber and minerals. This recipe gives you several servings of juice. Just make sure to keep your intake moderate, as fruit juice contains lots of sugar.

3. Chia pudding You can make chia pudding as you would chia water. For a thicker, pudding-like texture, add more seeds and let the mixture soak longer. You can make this treat with juice or milk, including flavorings like vanilla and cocoa. Chia pudding makes a delicious dish that can be eaten for breakfast or as a dessert. If you don’t like the seeds’ texture, try blending it to give it a smoother finish.

4. Chia in smoothies If you want to make your smoothie even more nutritious, consider adding chia seeds. You can use chia in almost any smoothie by soaking them to make a gel before adding.

5. Raw chia toppings Although many people prefer to soak chia seeds, you can eat them raw, too. Try grinding and sprinkling them on your smoothie or oatmeal.

6. Chia cereal To try something a little different for breakfast, you could swap your usual cereal for chia cereal. To make it, soak the seeds overnight in milk (or a milk substitute like almond milk) and top with nuts, fruit, or spices like cinnamon. You can also use mashed banana and vanilla extract to make a delicious morning treat.

7. Chia truffles If you’re often in a hurry, you can use chia seeds to make a great on-the-go snack. For a quick and easy no-bake snack, try chia truffles that combine dates, cocoa, and oats.

8. In a stir-fry You can also add chia seeds to savory dishes like stir-fries. Just add a tablespoon (15 grams) of seeds and mix.

9. Added to a salad Chia seeds can be sprinkled on your salad to give it some texture and a healthy boost. Simply mix them in and add your favorite salad vegetables.

10. In salad dressing You can also add chia seeds to your salad dressing. Commercially prepared salad dressings are often loaded with sugar. Making your own dressing can be a much healthier alternative.

11. Baked in bread Share on Pinterest It’s possible to add chia seeds to many recipes, including bread. For example, you can try a homemade buckwheat bread that’s healthy and flavorful.

12. As a crispy crumb coating for meat or fish Another fun way to use chia seeds is as a coating for meat or fish. Ground into a fine powder, the seeds can be mixed with your usual breadcrumb coating or used to substitute it altogether, depending on your preference.

13. Baked in cakes Cakes are usually high in fat and sugar. However, chia seeds can help improve their nutritional profiles. Adding them to your cake mix will boost the fiber, protein, and omega-3 content.

14. Mixed with other grains If you don’t like the gooey texture of soaked chia seeds, you can mix them with other grains. You don’t need a fancy recipe. Simply stir 1 tablespoon (15 grams) of seeds into a cup (180 grams) of rice or quinoa.

15. In breakfast bars Breakfast bars can be very high in sugar. In fact, some contain as much sugar as a candy bar. However, making your own with chia is quite easy. Just be sure to cut back on the sugar content.

16. In pancakes If you like this fluffy breakfast food, you could try adding chia seeds to your pancake mix.

17. In jam Share on Pinterest Chia seeds can absorb 10 times their dry weight in water, which makes them a great substitute for pectin in jam. Pectin is quite bitter, so substituting pectin with chia seeds means that your jam won’t need a lot of added sugar to make it taste sweet. Better yet, chia jam is much easier to make than traditional jam. Try adding blueberries and honey — and skipping the refined sugar.

18. Baked in cookies If you love cookies, chia seeds can give your cookie recipe a nutritional boost. Both oatmeal and chocolate chip cookies are good options.

19. Chia protein bars Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and taste more like a candy bar than a healthy snack. Homemade chia-based protein bars are a healthy alternative to prepackaged ones.

20. In soup or gravy Chia seeds can be a great replacement for flour when thickening stews or gravies. Simply soak the seeds to form a gel and mix it in to add thickness.

21. As an egg substitute If you avoid eggs, keep in mind that chia seeds make a fantastic substitute in recipes. To substitute for 1 egg, soak 1 tablespoon (15 grams) of chia seeds in 3 tablespoons (45 ml) of water.

22. Added to dips Chia seeds are a versatile ingredient and easily mixed into any dip. You can add them into homemade dip recipes or stir them into your favorite store-bought version.

23. Baked in homemade muffins Muffins are often eaten for breakfast or dessert, depending on their ingredients. Notably, chia seeds can be added to both savory and sweet versions of this baked good.

24. In oatmeal Adding chia seeds to oatmeal requires very little effort. Simply prepare your oatmeal and stir in 1 tablespoon (15 grams) of whole or ground seeds.

25. In yogurt Chia seeds can make a great yogurt topping. If you like a bit of texture, sprinkle them on top whole. If you want to avoid the crunch, mix in ground seeds.

26. To make crackers Share on Pinterest Adding seeds to crackers isn’t a new idea. In fact, many crackers contain seeds to give them extra texture and crunch. Adding chia seeds to your crackers is a good way to include them in your diet.

27. As a thickener for homemade burgers and meatballs If you use eggs or breadcrumbs to bind and thicken meatballs and burgers, you could try chia seeds instead. Use 2 tablespoons (30 grams) of seeds per pound (455 grams) of meat in your usual meatball recipe.

28. As a homemade energy gel Athletes looking for a homemade alternative to commercially produced energy gels could consider using chia. You can buy chia gels online or make your own.

29. Added to tea Adding chia seeds to drinks is an easy way to include them in your diet. Add 1 teaspoon (5 grams) into your tea and let them soak for a short time. They may float at first but should eventually sink.

30. To make tortillas Soft tortillas can be eaten with a variety of fillings and are a delicious way to enjoy chia seeds. You can make your own or purchase them pre-made.

31. In ice cream or ice cream pops Chia seeds can also be added to your favorite treats, such as ice cream. You can blend and freeze chia puddings to make a smooth ice cream or freeze them on sticks for a dairy-free alternative.

32. To make a pizza base Chia seeds can be used to make a high-fiber, slightly crunchy pizza crust. Simply make a chia-based dough and add your toppings.

33. To make falafel Falafel with chia can be especially enjoyable for vegans and vegetarians. You can combine them with a variety of vegetables for flavor.

34. In homemade granola Making granola is simple. You can use any mixture of seeds, nuts, and oats you like. If you don’t have time to make your own, plenty of commercial granolas include chia.

35. In homemade lemonade Another interesting way to consume chia seeds is in homemade lemonade. Soak 1.5 tablespoons (20 grams) of seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from 1 lemon and a sweetener of your choice. You can also experiment with adding extra flavors like cucumber and watermelon.

Chia seeds Nutrition Facts

grams oz tbsp

Nutrition Facts

For a Serving Size of ( g)

How many calories are in Chia seeds? Amount of calories in Chia seeds: Calories Calories from Fat ( %)

% Daily Value *

How much fat is in Chia seeds? Amount of fat in Chia seeds: Total Fat

How much saturated fat is in Chia seeds? Amount of saturated fat in Chia seeds: Saturated fat

How much monounsaturated fat is in Chia seeds? Amount of monounsaturated fat in Chia seeds: Monounsaturated fat

How much polyunsaturated fat is in Chia seeds? Amount of polyunsaturated fat in Chia seeds: Polyunsaturated fat

How much trans fat is in Chia seeds? Amount of trans fat in Chia seeds: Trans fat

How much sodium is in Chia seeds? Amount of sodium in Chia seeds: Sodium

How much potassium is in Chia seeds? Amount of potassium in Chia seeds: Potassium

How many carbs are in Chia seeds? Amount of carbs in Chia seeds: Carbohydrates

How many net carbs are in Chia seeds? Amount of net carbs in Chia seeds: Net carbs

How much fiber is in Chia seeds? Amount of fiber in Chia seeds: Fiber

How much protein is in Chia seeds? Amount of protein in Chia seeds: Protein

Vitamins and minerals

How much Vitamin A IU is in Chia seeds? Amount of Vitamin A IU in Chia seeds: Vitamin A IU

How much Vitamin B12 is in Chia seeds? Amount of Vitamin B12 in Chia seeds: Vitamin B12

How much Vitamin C is in Chia seeds? Amount of Vitamin C in Chia seeds: Vitamin C

How much Vitamin E is in Chia seeds? Amount of Vitamin E in Chia seeds: Vitamin E

How much Calcium is in Chia seeds? Amount of Calcium in Chia seeds: Calcium

How much Iron is in Chia seeds? Amount of Iron in Chia seeds: Iron

How much Magnesium is in Chia seeds? Amount of Magnesium in Chia seeds: Magnesium

How much Phosphorus is in Chia seeds? Amount of Phosphorus in Chia seeds: Phosphorus

How much Zinc is in Chia seeds? Amount of Zinc in Chia seeds: Zinc

How much Copper is in Chia seeds? Amount of Copper in Chia seeds: Copper

How much Manganese is in Chia seeds? Amount of Manganese in Chia seeds: Manganese

How much Selenium is in Chia seeds? Amount of Selenium in Chia seeds: Selenium

How much Thiamine is in Chia seeds? Amount of Thiamine in Chia seeds: Thiamine

How much Riboflavin is in Chia seeds? Amount of Riboflavin in Chia seeds: Riboflavin

How much Niacin is in Chia seeds? Amount of Niacin in Chia seeds: Niacin

How much Folate is in Chia seeds? Amount of Folate in Chia seeds: Folate

How much Water is in Chia seeds? Amount of Water in Chia seeds: Water

Fatty acids

How much Alpha Lipoic Acid (ALA) is in Chia seeds? Amount of Alpha Lipoic Acid (ALA) in Chia seeds: Alpha Lipoic Acid (ALA)

How much Total Omega 3 is in Chia seeds? Amount of Total Omega 3 in Chia seeds: Total Omega 3

How much Total Omega 6 is in Chia seeds? Amount of Total Omega 6 in Chia seeds: Total Omega 6

Amino acids

How much Tryptophan is in Chia seeds? Amount of Tryptophan in Chia seeds: Tryptophan

How much Threonine is in Chia seeds? Amount of Threonine in Chia seeds: Threonine

How much Isoleucine is in Chia seeds? Amount of Isoleucine in Chia seeds: Isoleucine

How much Leucine is in Chia seeds? Amount of Leucine in Chia seeds: Leucine

How much Lysine is in Chia seeds? Amount of Lysine in Chia seeds: Lysine

How much Methionine is in Chia seeds? Amount of Methionine in Chia seeds: Methionine

How much Cystine is in Chia seeds? Amount of Cystine in Chia seeds: Cystine

How much Phenylalanine is in Chia seeds? Amount of Phenylalanine in Chia seeds: Phenylalanine

How much Tyrosine is in Chia seeds? Amount of Tyrosine in Chia seeds: Tyrosine

How much Valine is in Chia seeds? Amount of Valine in Chia seeds: Valine

How much Arginine is in Chia seeds? Amount of Arginine in Chia seeds: Arginine

How much Histidine is in Chia seeds? Amount of Histidine in Chia seeds: Histidine

How much Alanine is in Chia seeds? Amount of Alanine in Chia seeds: Alanine

How much Aspartic acid is in Chia seeds? Amount of Aspartic acid in Chia seeds: Aspartic acid

How much Glutamic acid is in Chia seeds? Amount of Glutamic acid in Chia seeds: Glutamic acid

How much Glycine is in Chia seeds? Amount of Glycine in Chia seeds: Glycine

How much Proline is in Chia seeds? Amount of Proline in Chia seeds: Proline

How much Serine is in Chia seeds? Amount of Serine in Chia seeds: Serine

Chia Seeds 101: Nutrition Facts and Health Benefits

Chia seeds are the tiny black seeds of the chia plant (Salvia hispanica). Native to Mexico and Guatemala, they were a staple food for the ancient Aztecs and Mayans. In fact, “chia” is the ancient Mayan word for “strength” (1). Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants. They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes. Chia seeds are small, flat, and oval-shaped with a shiny and smooth texture. Their color ranges from white to brown or black (2). These seeds are highly versatile. They can be soaked and added to porridge, made into pudding, used in baked goods, or simply sprinkled on top of salads or yogurt. Because of their ability to absorb liquid and form a gel, they can also be used to thicken sauces or as an egg replacement ( 3 , 4 ). This article provides everything you need to know about chia seeds. Share on Pinterest Arx0nt/Getty Images

Nutrition facts Chia seeds contain 138 calories per ounce (28 grams). By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein. The nutrients in 3.5 ounces (100 grams) of chia seeds are ( 5 ): Calories: 486

486 Water: 6%

6% Protein: 16.5 grams

16.5 grams Carbs: 42.1 grams

42.1 grams Sugar: 0 grams

0 grams Fiber: 34.4 grams

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

30.7 grams Notably, chia seeds are also free of gluten. Carbs and fiber 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, which is a significant portion of the Reference Daily Intake (RDI) for women and men — 25 and 38 grams per day, respectively ( 6 ). Chia seeds contain both insoluble and soluble fiber. ( 7 ). Chia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health ( 6 , 8 ). Fat One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids. About 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids (9, 10, 11). In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed (12, 13 ). Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body ( 14 ). Because they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio. A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death ( 15 , 16 ). However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil (EPA and DHA). The ALA found in chia needs to be converted into the active forms (EPA and DHA) before your body can use it, and this process is often inefficient ( 17 , 18 , 19 , 20 , 21 ). Protein Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains (1, 10, 22, 23). High protein intake is associated with increased fullness after meals and reduced food intake ( 24 , 25 ). Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein. However, they are not recommended as the sole protein source for children (26, 27 ). SUMMARY Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. They’re also loaded with quality protein.

Vitamins and minerals Chia seeds provide high amounts of many minerals but are a poor source of vitamins. The most abundant minerals are: Manganese. Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development ( 28 ).

Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development ( ). Phosphorus. Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance ( 29 ).

Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance ( ). Copper. A mineral often lacking in the modern diet, copper is important for heart health ( 30 ).

A mineral often lacking in the modern diet, copper is important for heart health ( ). Selenium. An important antioxidant, selenium is involved in many processes in your body ( 31 ).

An important antioxidant, selenium is involved in many processes in your body ( ). Iron. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content.

As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content. Magnesium. Often lacking in the Western diet, magnesium plays important roles in many bodily processes ( 32 ).

Often lacking in the Western diet, magnesium plays important roles in many bodily processes ( ). Calcium. The most abundant mineral in your body, calcium is essential for bones, muscles, and nerves ( 33 ). The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds. SUMMARY Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.

Other plant compounds Chia seeds contain a number of beneficial plant compounds, including (9, 11, 34 ): Chlorogenic acid. This antioxidant may lower blood pressure ( 35 , 36 ).

This antioxidant may lower blood pressure ( , ). Caffeic acid. This substance is abundant in many plant foods and may help fight inflammation in your body ( 37 ).

This substance is abundant in many plant foods and may help fight inflammation in your body ( ). Quercetin. This powerful antioxidant may reduce your risk of heart disease, osteoporosis, and certain forms of cancer ( 38 , 39 , 40 ).

This powerful antioxidant may reduce your risk of heart disease, osteoporosis, and certain forms of cancer ( , , ). Kaempferol. This antioxidant has been associated with a decreased risk of cancer and other chronic diseases ( 41 , 42 ). Clean, dry chia seeds have an extended shelf life, as their antioxidants protect their fats from damage (1, 43). SUMMARY Chia seeds contain many powerful antioxidants that may reduce your risk of chronic illnesses such as heart disease and cancer.

Health benefits of chia seeds Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits. Their main health benefits are listed below. Increased blood levels of omega-3 Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA. However, ALA needs to be converted into the active forms, such as EPA, before your body can use it. Studies in humans and animals have shown that chia seeds may raise blood levels of ALA up to 138% and EPA up to 39% ( 21 , 44 , 45 , 46 , 47 ). Improved blood sugar control Having healthy blood sugar levels is crucial for optimal health. Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease ( 48 , 49 , 50 , 51 ). Human studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional breads ( 52 , 53 ). Lower blood pressure High blood pressure is a major risk factor for chronic diseases such as heart disease. Chia seeds and chia flour have both been found to lower blood pressure in people who already have elevated levels ( 54 , 55 ). Increased fiber intake Most people don’t consume enough fiber ( 56 ). High fiber intake is linked to improved gut health and a lower risk of numerous diseases ( 57 , 58 ). A single ounce (28 grams) of chia seeds provides 9.75 grams of fiber, which is 25% and 39% of the RDI for men and women, respectively ( 5 ). Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake. SUMMARY Chia seeds have numerous benefits, including lower blood pressure, improved blood sugar control, and higher fiber and omega-3 levels.

Adverse effects and individual concerns Chia seeds are generally considered safe to eat, and few to no adverse effects have been reported from consuming them ( 59 ). However, to avoid possible digestive side effects, drink plenty of water when eating them — especially if they have not been presoaked. Phytic acid content Like all seeds, chia seeds contain phytic acid. Phytic acid is a plant compound that binds with minerals, such as iron and zinc, and inhibits their uptake from foods ( 60 ). Blood-thinning effect Large doses of omega-3 fats, such as those from fish oils, may have blood-thinning effects ( 61 ). If you’re taking blood-thinning medications, consult with your doctor before incorporating large amounts of chia seeds into your diet. Omega-3 fatty acids may affect the activity of your medication ( 62 , 63 ). SUMMARY Chia seeds generally do not cause any adverse effects. However, they may have blood-thinning effects in large doses, and they contain a plant compound that can reduce mineral absorption.

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