scored 77/100
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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 77.
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.
Soluble fiber and mucilage content slow gastric emptying and reduce carbohydrate absorption rate, preventing rapid blood sugar elevation
ALA omega-3 fatty acids and fiber reduce LDL cholesterol and triglycerides while supporting HDL cholesterol; polyphenols provide vasodilatory effects
High fiber and protein content, combined with gel-forming mucilage, promotes prolonged fullness signals and stable appetite hormones
Prebiotic fiber ferments in the colon, selectively feeding beneficial Firmicutes and Bacteroidetes species, promoting short-chain fatty acid production
Polyphenols (chlorogenic, caffeic, and quercetin compounds) function as free radical scavengers, reducing pro-inflammatory cytokine production
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.
Breaks a fast
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.
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.
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.
Chia Seed scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 4.8 g of protein (~10% of the 50 g daily value).
Not really. A 28 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
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).
Not really. A 28 g serving has about 10.7 g of net carbs (10.7 g total minus 0 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients chia seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.