A typical serving of chia seeds (1 oz (about 2.5 tbsp), 28 g) has about 138 calories. Per 100 g: 486 kcal, 16.5 g protein, 42.1 g carbs, 30.7 g fat. The same 100 g carries 34.4 g of fiber. The energy comes from a mix of carbs, fat, and protein.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz (about 2.5 tbsp) | 28 g | 138 kcal |
| 100 g | 100 g | 486 kcal |
A third of every spoonful is fiber, which is why they swell into pudding. On the energy-density scale, 486 kcal per 100 g puts chia seeds at the very high end. Fiber is the standout at 34.4 g per 100 g, which slows a portion down more than the calorie count suggests.
A typical serving (1 oz (about 2.5 tbsp), 28 g) has about 138 calories, and 100 g has 486 kcal. Calories scale with weight, so double the portion means double the number.
There are 16.5 g of protein in 100 g of chia seeds, which works out to about 4.7 g per serving (1 oz). Treat it as an energy source rather than a protein source.
Yes, in the plain arithmetic sense: 30.7 g of fat per 100 g supplies about 57% of the calories. Whether that fits your day depends on your totals, not on the food alone.
Every value on this page comes from USDA FoodData Central, entry 170554 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 170554 (SR Legacy). Serving calories are computed from the per-100-g values.
