Dried chia seeds have 34.4 g fiber per 100 g – the highest of any common food. They gel in liquid, expanding 10–12 times their weight. A tablespoon (12 g) adds 58 kcal. The high fiber provides a large caloric discount — fiber yields roughly 2 kcal/g, not the standard 4.
How should I track Seeds, chia seeds, dried?
Seeds, chia seeds, dried is high in fiber. Nuts like Seeds, chia seeds, dried 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.