Chia Seed
Chia seeds are nutrient-dense pseudocereals rich in plant-based omega-3 fatty acids, fiber, and minerals, offering substantial protein content with minimal calories per serving.
Nutrition · per ~28 g serving · ≈ 2½ tbsp
- Niacin2.4 mg15% DV
- Thiamin0.14 mg12% DV
- Manganese2.1 mg92% DV
- Copper0.44 mg49% DV
- Magnesium91.4 mg22% DV
- Phosphorus193.6 mg15% DV
- Zinc1.6 mg14% DV
- Calcium166.7 mg13% DV
- Iron1.7 mg9% DV
- Potassium179.8 mg4% DV
- Quercetin~4.2 mg
- Chlorogenic acid~11 mg
- Inulin / Prebiotic fibre~840 mg
- Omega-3 (ALA/EPA/DHA)~420 mg
- Polyphenols~42 mg
Score · 81/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese329% DV
- Copper174% DV
- Magnesium78% DV
- Phosphorus55% DV
- Niacin54% DV
Overview
Originating from central Mexico, chia seeds (Salvia hispanica) have been consumed for millennia and are experiencing renewed scientific interest for longevity applications. These small black or white seeds pack exceptional nutritional density: approximately 10g of fiber per ounce supports gut microbiota diversity and metabolic health, while their alpha-linolenic acid (ALA) content—a plant-based omega-3—provides anti-inflammatory benefits. With a complete amino acid profile delivering 17% protein by weight, chia seeds are particularly valuable for plant-based diets. The high mucilage content forms a gel when hydrated, promoting satiety and stable blood glucose regulation—critical factors in metabolic aging prevention. Rich in minerals including phosphorus, potassium, calcium, and magnesium, chia seeds support bone density and cardiovascular function. Their polyphenol compounds, particularly chlorogenic and caffeic acids, demonstrate antioxidant properties relevant to chronic disease prevention. The seed's unique combination of soluble and insoluble fiber, coupled with polyphenols, makes it a functional food for extending healthspan through improved metabolic markers and reduced inflammation.
Health Benefits (5)
- Improved blood glucose control and reduced postprandial glucose spikesmoderateSoluble fiber and mucilage content slow gastric emptying and reduce carbohydrate absorption rate, preventing rapid blood sugar elevation
- Enhanced cardiovascular health through improved lipid profilesmoderateALA omega-3 fatty acids and fiber reduce LDL cholesterol and triglycerides while supporting HDL cholesterol; polyphenols provide vasodilatory effects
- Increased satiety and metabolic support for weight managementmoderateHigh fiber and protein content, combined with gel-forming mucilage, promotes prolonged fullness signals and stable appetite hormones
- Support for gut microbiota diversity and colonic healthmoderatePrebiotic fiber ferments in the colon, selectively feeding beneficial Firmicutes and Bacteroidetes species, promoting short-chain fatty acid production
- Reduced inflammation and oxidative stress markersemergingPolyphenols (chlorogenic, caffeic, and quercetin compounds) function as free radical scavengers, reducing pro-inflammatory cytokine production
Food Pairings
- ·Pair with vitamin C-rich foods (citrus, berries) because ascorbic acid enhances non-heme iron absorption from chia seeds, improving bioavailability by up to 3-4 fold
- ·Combine with fatty fish (salmon) or flaxseeds because the synergistic omega-3 profile (ALA + EPA/DHA) optimizes inflammatory resolution and cardiovascular protection
- ·Mix with fermented dairy (Greek yogurt) because probiotics and chia's prebiotic fiber create a symbiotic effect, enhancing beneficial bacterial colonization
- ·Add to leafy greens (spinach, kale) because the fat-soluble vitamin K is enhanced by chia's lipid content, and minerals combine for bone health synergy
Practical Tips
- ·Soak chia seeds in liquid (water, milk, or juice) for 15-30 minutes before consumption to activate their gel-forming properties and improve digestive tolerance, reducing potential bloating
- ·Store in cool, dark conditions or refrigerate after opening; chia seeds have high oxidative stability due to natural antioxidants but benefit from temperature control to preserve polyphenol content
- ·Start with 1 tablespoon (15g) daily and gradually increase to 1-2 tablespoons to allow gut microbiota adaptation; rapid large intake may cause temporary digestive discomfort
- ·Consume with adequate hydration (drink 8+ ounces of water per tablespoon of dry seeds) because the mucilage absorbs significant liquid and requires proper fluid intake for safety
- ·Grind seeds before consumption for enhanced mineral bioavailability, or soak whole seeds; whole seeds may pass through undigested if swallowed immediately without liquid
Optimal Timing
Chia seeds can be consumed at any time due to their balanced macronutrient profile and lack of stimulating compounds. However, morning consumption with breakfast or as part of overnight oats leverages their satiety-promoting properties for appetite control throughout the day. Evening consumption is equally valid for supporting sustained glucose stability during sleep.
While technically breaking a fast due to macronutrient content, chia seeds' minimal caloric density (when consumed in typical 1-2 tablespoon portions = 50-100 kcal) causes negligible metabolic disruption. Individual intermittent fasting protocols vary; consult specific plan guidelines.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
Per 100 g of the default form. Bars show how much higher or lower chia seed is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about chia seed
What is chia seed?
Chia Seed is classified as a grain. Chia seeds are nutrient-dense pseudocereals rich in plant-based omega-3 fatty acids, fiber, and minerals, offering substantial protein content with minimal calories per serving.
Is chia seed healthy?
Chia Seed scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chia seed high in protein?
Not particularly. A 28 g serving provides about 4.8 g of protein (~10% of the 50 g daily value).
Is chia seed high in fiber?
Not really. A 28 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in chia seed?
In a 28 g serving, chia seed is highest in Manganese (~92% DV), Copper (~49% DV), Magnesium (~22% DV), Phosphorus (~15% DV), Niacin (~15% DV).
Is chia seed keto-friendly?
Not really. A 28 g serving has about 10.7 g of net carbs (10.7 g total minus 0 g fiber).
When is the best time to eat chia seed?
Best any time of day. Chia seeds can be consumed at any time due to their balanced macronutrient profile and lack of stimulating compounds. However, morning consumption with breakfast or as part of overnight oats leverages their satiety-promoting properties for appetite control throughout the day. Evening consumption is equally valid for supporting sustained glucose stability during sleep.
How much chia seed should I eat?
A typical serving is around 28 g (~145 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chia seed alongside several other grain sources.
What pairs well with chia seed?
Chia Seed pairs nicely with: Pair with vitamin C-rich foods (citrus, berries) because ascorbic acid enhances non-heme iron absorption from chia seeds, improving bioavailability by up to 3-4 fold; Combine with fatty fish (salmon) or flaxseeds because the synergistic omega-3 profile (ALA + EPA/DHA) optimizes inflammatory resolution and cardiovascular protection; Mix with fermented dairy (Greek yogurt) because probiotics and chia's prebiotic fiber create a symbiotic effect, enhancing beneficial bacterial colonization; Add to leafy greens (spinach, kale) because the fat-soluble vitamin K is enhanced by chia's lipid content, and minerals combine for bone health synergy.
Supplements that mirror Chia Seed's nutrient profile
Encyclopedia entries that supply the same signature nutrients chia seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Chia Seed
These are the nutrients chia seedcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.