Seeds

Nutri-ScoreA

Chia Seeds

Salvia hispanica

Clinical Encyclopedia

Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)

Nutri-Score & Health Summary

Chia Seeds provides 486 kcal, 16.5g of protein, 42.1g of carbohydrates, and 34.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Chia seeds are tiny biological powerhouses, containing massive amounts of soluble prebiotic fiber, Omega-3 fatty acids, and calcium.

Also known as:

Salvia Seeds

Scientific NameSalvia hispanica

Region of OriginCentral America

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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories486 kcal

Water

5.8%

Fiber34.4g

Total89.3g

Protein

16.5g(18%)

Fats

30.7g(34%)

Carbohydrates

42.1g(47%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)

Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)

Vitamin B10.62 mg (52%)

Vitamin B38.8 mg (55%)

Vitamin E0.5 mg (3%)

Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)

Magnesium335 mg (84%)

Calcium631 mg (63%)

Phosphorus860 mg (86%)

Minerals with less than 2% DVNone registered

Health Benefits

✓Huge soluble fiber content swells in water to clean the gut.

✓Highest plant source of anti-inflammatory ALA Omega-3.

✓Rich in magnesium and calcium for bone health.

✓Provides slow energy and high hydration.

Possible Risks & Side Effects

!Consuming dry in large amounts can absorb throat fluids - soak before eating.

!High fiber can cause temporary gas if water intake is low.

How to Prepare & Consume

Best soaked in water or plant milk (creating a gel/pudding), added to oatmeal, or used as a vegan egg substitute.

Smart Selection & Storage

How to Select

Look for firm specimens with vibrant, uniform color and no soft spots or bruising.

How to Store

Store in a cool, dry place away from direct sunlight. Refrigerate only when necessary to maximize longevity.

Myths vs Realities

MythCooking destroys 100% of the beneficial clinical properties of this food.

RealityMyth. While intense heat can degrade certain heat-sensitive vitamins (like Vitamin C), moderate cooking often activates other key antioxidants and makes dietary fibers far easier to digest.

MythEating this food late at night causes immediate weight gain.

RealityMyth. Fat accumulation is governed by net daily caloric surplus, not clock time. Your metabolic rate remains active at night; total daily portion size is what matters.

MythThis superfood can cure diseases single-handedly in a miraculous way.

RealityMyth. No single food has magical curative properties in isolation. Its real clinical utility is unlocked through consistent consumption within an overall balanced, whole-food diet.