Food & Fit
Chia seeds, 1 oz (28.4 g), contain about 4.7 g of protein, 9.8 g of fiber and 138 kcal, according to USDA FoodData Central.
At a glance
- Protein
- 4.7 g
- Fiber
- 9.8 g
- Calories
- 138 kcal
- Protein per 100 kcal
- 3.4 g
Portions from USDA FoodData Central
| Portion | Grams | Calories | Protein | Fiber | Carbohydrate | Fat |
|---|---|---|---|---|---|---|
| Chosen serving: 1 oz | 28.4 g | 138 kcal | 4.7 g | 9.8 g | 11.9 g | 8.7 g |
| Per 100 g | 100 g | 486 kcal | 16.5 g | 34.4 g | 42.1 g | 30.7 g |
A familiar serving, made clear
One ounce of chia seeds is a small amount, the kind you might stir into yogurt or oats.
Where these numbers come from
USDA description: Seeds, chia seeds, dried. FDC ID: 170554. Dataset: USDA FoodData Central, SR Legacy, April 2018 release, published 2019-04-01. Food record published 4/1/2019; dataset retrieved 20 September 2026.
Use these values to orient your meal, then make the journal match what was on your plate.
Related references
Foods
Rolled oats Almonds Greek yogurt
Comparisons
- Written by
- Dr. Loredana Gavrilovici, Founder of Food & Fit
- Published