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  1. Chia seeds, dry, raw

Chia seeds have 517 kcal and 34.4 g fiber per 100 g. That fiber provides a major caloric discount: fiber yields roughly 2 kcal/g instead of 4, so the body absorbs fewer calories than the label suggests. At 32.9 g fat, a tablespoon (12 g) adds 62 kcal. Portion estimation errors for calorie-dense foods reach 50–200% (Almiron-Roig et al., Appetite 2013). Weigh rather than eyeball — the tiny seeds make visual estimation unreliable.

About this food

How should I track Chia seeds, dry, raw?

Chia seeds, dry, raw is high in fiber. Nuts like Chia seeds, dry, raw are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.

Macro Breakdown

Macro Split: 13% Protein, 30% Carbs, 57% FatMacro Split100%
Protein13%17.0g
Carbs30%38.3g
Fat57%32.9g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    517kcal—
Macronutrients
  • Protein
    17.0g34%
  • Carbohydrates
    38.3g—
  • Fat
    32.9g—
  • Fiberathlete
    34.4g123%
  • Sugar
    0.0g—
  • Saturated Fat
    3.3g—
Minerals
  • Sodium
    0mg—
  • Calciumathlete
    595mg46%
  • Ironathlete
    6mg33%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Chia seeds, dry, raw — values for 100g

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Primary macros

Calories
517
kcal
Protein
17.0
g
Carbs
38.3
g
Fat
32.9
g

More nutrients

Fiber
34.4g
Sugar
0.0g
Sat. Fat
3.3g
Sodium
0mg
Calcium
595mg
Iron
6mg
Potassium
642mg
Magnesium
326mg
Zinc
6mg
Vitamin D
0.0mcg
Nutrient highlights
High in FiberHigh in MagnesiumHigh in ZincHigh in CalciumHigh in IronGood Source of ProteinGood Source of Potassium

Frequently Asked Questions

Chia seeds, dry, raw is high in fiber. Nuts like Chia seeds, dry, raw are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.

Chia seeds, dry, raw contains 17g protein per 100g, which is a good source of protein. A 100g serving provides 17.0g protein.

Notable nutrients in Chia seeds, dry, raw include Fiber, Magnesium and Zinc. Per 100g: 17g protein, 38.3g carbs, and 32.9g fat.

Chia seeds, dry, raw contains 517 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Yes, Chia seeds, dry, raw is keto-friendly. With 38.3g total carbs and 34.4g fiber per 100g (3.9g net carbs), it fits easily within the daily 20-50g net carb limit.

Chia seeds, dry, raw provides 517 kcal, 17g protein, 38.3g carbs, and 32.9g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.

Track this food

100g(Standard)
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Evidence-based. Peer-reviewed. Adapted to you.

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Portion errors reach 50–200% for dense foods. Calibr8 uses verified data and adapts from real results.

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Nuts & Seeds

Chia seeds, dry, raw

Macros per 100g

517
Calories
Protein17.0g
Fat32.9g
Carbs38.3g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 25, 2026

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Potassium
642mg14%
  • Magnesiumathlete
    326mg78%
  • Zincathlete
    6mg51%
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