Nutritional facts of Chia seeds
Being an oilseed, chia is rich in calories. 100 g seeds provide 388 calories. However, much of its calories come from polyunsaturated fatty acids (PUF). Chia seeds compose an excellent proportion of omega-3 to 6 poly-unsaturated fats; in the recommended ratio of 1:4.
The essential omega 3-fatty acid in chia is a-linolenic acid (ALA). Studies found that omega-3 fatty acids, such as ALA, by their anti-inflammatory actions help lower blood pressure, coronary artery disease, strokes, and breast, colon, and prostate cancer risk.
Chia seeds nutrition profile - whole, dried, values per 100 g.
| Principle | Nutrient Value | Percent of RDA |
|---|---|---|
| Energy | 486 Kcal | 24% |
| Carbohydrates | 42.12 g | 32% |
| Protein | 16.54 g | 30% |
| Total Fat | 30.74 g | 102% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 34.4 g | 91% |
| Vitamins | ||
| Folates | 49 μg | 12% |
| Niacin | 8.83 mg | 55% |
| Riboflavin | 0.17 mg | 13% |
| Thiamin | 0.62 mg | 52% |
| Vitamin A | 54 IU | 2% |
| Vitamin C | 1.6 | 2% |
| Vitamin E | 0.5 mg | 3% |
| Electrolytes | ||
| Sodium | 16 mg | 1% |
| Potassium | 407 mg | 9% |
| Minerals | ||
| Calcium | 631 mg | 63% |
| Copper | 0.924 mg | 102% |
| Iron | 7.72 mg | 97% |
| Magnesium | 335 mg | 83.5% |
| Manganese | 2.723 mg | 118% |
| Phosphorus | 860 mg | 223% |
| Selenium | 55.2 μg | 1% |
| Zinc | 4.58 mg | 42% |
