Know your ingredients
Chia seed nutrition facts & calories
For chia stirred into yogurt or a batch of pudding, start with the dried seeds themselves. The calculator uses grams or ounces so you can measure their weight before adding liquid, fruit, and other ingredients.
How many calories are in an ounce of chia seeds?
One ounce of dried chia seeds (28.35 g) contains about 138 calories and 4.7 g protein. This uses the reference weight, so weigh your portion if its size differs.
For comparison, 100 g of this food contains 486 calories and 16.5 g protein. Adjust the amount below for your serving.
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28.3 g of chia seeds, dried. Estimates from USDA; preparation and products vary.
Add to my mealChia seeds nutrition facts by portion
This record does not supply a tablespoon weight. Use grams or ounces for the dried seeds; do not include the soaking liquid in that weight.
| Portion | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 100 grams100 g | 486 | 16.5 | 42.1 | 30.7 | 34.4 |
| oz28.35 g | 138 | 4.7 | 11.9 | 8.7 | 9.8 |
Values are scaled from the USDA figures per 100 g. Calories are rounded to a whole number; gram values to one decimal. A dash means the source does not provide that value. Portions are reference measurements, not serving recommendations.
How do I calculate chia seed nutrition for 1 tablespoon?
This USDA record does not give a tablespoon weight. Weigh your tablespoon of dried seeds, choose grams in the calculator, and enter that weight. How you fill the spoon can change the amount it holds, so an ounce should not be treated as one tablespoon.
For chia pudding, record the measured seeds, then add the liquid, sweetener, and toppings separately. Once the seeds absorb liquid, the weight of a spoonful of pudding cannot be treated as the same weight of dried seeds.
For a batch divided among jars, keep track of the amount of each ingredient used in the whole recipe and the share in each jar. A scale is useful for small seed portions because the amount on a spoon changes with how it is filled. The reference values below describe the source record, so they do not automatically apply to a flavored chia mix or a packaged pudding.
Where these numbers come from
USDA FoodData Central: Seeds, chia seeds, dried.
- FoodData Central ID
- 170554
- Dataset
- SR Legacy
- Data retrieved
- September 18, 2026
These estimates describe this reference food. Your brand, preparation, and portion may differ. Oils, sauces, and other additions are excluded unless named in the source description.
View this USDA food record