Chia Seeds

Chia seeds are tiny black or white seeds from the plant Salvia hispanica. They are considered a nutrient-dense food and are popular in smoothies, yogurt, oatmeal, and puddings.

Nutritional Benefits

A 2-tablespoon (about 28 g) serving typically provides

• About 138 calories
• 4–5 g protein
• 9–10 g fiber
• 8–9 g fat (mostly heart-healthy omega-3 fatty acids)
• Calcium, magnesium, phosphorus, and antioxidants
• Health Benefits

Supports digestion – High fiber content can help maintain regular bowel movements.

Heart health – Rich in omega-3 fatty acids, which may help support cardiovascular health.

Blood sugar control – Fiber may slow digestion and help stabilize blood sugar levels.

Weight management – The fiber and protein can increase feelings of fullness.

Bone health – Contains calcium, magnesium, and phosphorus, important for strong bones.