Chia Seeds Nutrition Facts


chia seedChia seeds come from Salvia Hispanica, a plant from the Mexican dessert. Mayan and Aztec cultures used these little seeds as an energy booster.

Now, modern technology allows us to see the reason why: Chia seeds are very rich in omega-3 fatty acids, antioxidants, calcium, protein, fiber and carbs.

As you can see, they are quite a complete food, therefore they can be considered nutritious by all means. As little as one ounce of Chia seeds supplies the body with 137 calories, 4.4 g of protein, 10.6 g of fiber and 9 g of fat. The seeds are also very rich in vitamins and minerals, thus being one of the most complete foods available.

A Few Nutrition Facts

50 the provided calories come from carbohydrates, 72.1 come from fat and 15.2 come from protein. The total fat in an ounce of Chia seeds amounts 8.6 g. Out of this, 6.5 g represent polyunsaturated fat, while only 0.6 g are from monounsaturated fat and 0.9 g from saturated fat.

omega 3The total Omega-3 fatty acids amount is 4,915 mg. The Omega-6 fatty acids amount is of 1,620 mg. There are no trans fatty acids and no sugars in these seeds.

The amount of Calcium per serving is 177 mg, which represents 18% of the daily recommended value.

This is an excellent fact that needs to be taken into consideration by nutritionists when they develop nutritional regimens for people who need Calcium in their diet. There are also other minerals in Chia seeds. For instance there are 265 mg of Phosphorus, 44.8 mg of Potassium and 1 mg of Zinc in one serving of Chia seeds.

The Phosphorus content represents 27% of the daily recommended dose. There’s also Manganese in amount of 30% of the daily recommended dose. All daily values are calculated based on a 2000 calorie reference diet.

How To Use Chia Seeds

chia seedsThese seeds have the property of being easy to absorb by the human body, even when they are consumed raw.

Their caloric power and vitamin and mineral content makes them an excellent choice for all people who are concerned with switching to a healthy diet and lifestyle.

Since they don’t have to be processed in any way to be absorbed by the body, Chia seeds can be added to practically any food or beverage we like.

They have a mild and nutty flavor, which makes them a great ingredient for various salads, especially during summer time. They can also be added into baked foods or sprinkled on cereals, sauces or yogurt. Another way of eating the Chia seeds is mixing them with water and drinking the resulting gel. This can be refreshing during hot summer days, a much better choice than ice creams, fruit juices or sodas.

What Makes Chia Seeds A Good Dietary Choice

Chia SeedsThe fact that Chia seeds are very low in cholesterol and sodium makes them the perfect food for people who are at risk of developing heart disease or for those who already suffer from it.

Staying away from bad cholesterol is a permanent challenge, because the tastiest foods are usually the forbidden ones.

With Chia seeds, there’s a good chance you are going to love the taste without having to fear about cholesterol or about the sodium intake. Chia seeds seem to be effective in fighting the effects of type-2 diabetes.

Thanks to their gelatinous coating that forms when they come in contact with liquids, they have the ability to slow down digestion and prevent blood sugar spikes. The fiber content can help fighting constipation, therefore people who suffer from this embarrassing condition could give these seeds a try to see if they solve their problem.

Are These Seeds A Complete Food Indeed?

In the first place, you should know that there’s no absolutely complete food. Some are rich in certain vitamins and minerals, while others provide a good amount of dietary fiber or protein. This is why a balanced nutrition supposes to eat a diversified menu and not the same food over and over again.

chia seeds There’s an index which helps establishing a scale of how complete various foods are. This scale is called the Nutrient Balance Indicator. In case of Chia seeds, it shows a value of 30 out of 100. This can help you in constructing a balanced menu that would allow you to stay healthy and full of energy.

The Nutrient Balance Indicator is only a figure that shows the completeness of a food and not how healthy it is. There are foods with a Nutrient Balance Indicator score close to 100, but this doesn’t make them healthy, as they are also rich in things that are actually bad for you.

This rating should serve only as a guideline in establishing a balanced and healthy diet for your particular case. We are all unique human beings, therefore our nutritional needs are also unique. This is why each of us needs to choose those foods we benefit the most from and stay away from foods that make us feel sick.

Choosing The Best Chia Seeds

If you are already convinced of the benefits of adding Chia seeds into your diet, you should be aware that all above mentioned figures are valid for good quality seeds, ready for consumption. When buying your seeds you can go for either the white or dark ones, but you should avoid the red ones, because that means they were still immature when they were harvested.


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