Chia Seeds

Chia seeds are tiny, oval-shaped seeds from the flowering plant Salvia hispanica, native to parts of Mexico and Guatemala. They come in colors such as black, brown, and white and belong to the mint family. Despite their small size, chia seeds are exceptionally nutrient-dense, offering a rich source of dietary fiber, protein, healthy fats, vitamins, and minerals. Nutritionally, a typical serving of about 28 grams (roughly 2 tablespoons) contains approximately 138–140 calories, 4.7–5 grams of protein, 9.8–10 grams of fiber, 12 grams of carbohydrates, and 8.4–9 grams of fat, of which the majority are heart-healthy polyunsaturated fats, especially omega-3 fatty acids in the form of alpha-linolenic acid (ALA) (about 5 grams per serving). Chia seeds absorb up to 12 times their weight in liquid, forming a gel-like texture that helps keep foods moist and provides a feeling of fullness, which can aid in weight management. Their high fiber content, mostly insoluble fiber (85–93%), supports digestive health, promotes intestinal regularity, and may reduce risks of heart disease, diabetes, and colorectal cancer. They are also a good source of essential minerals such as calcium (456–631 mg/100 g), phosphorus (860–919 mg/100 g), magnesium (335–449 mg/100 g), potassium, iron, zinc, and copper, along with vitamins like B1 (thiamine), B2 (riboflavin), and niacin. Chia seeds are gluten-free, making them suitable for people with celiac disease.