Calories in Chia Seeds
Chia seeds are tiny, nutrient-dense seeds derived from the Salvia hispanica plant. They are an excellent source of omega-3 fatty acids, fiber, and protein, making them a popular superfood. When soaked, they absorb liquid and form a gel-like consistency, often used in puddings, smoothies, and as an egg substitute.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (13g) | 1 tbsp (13g) | 64 | 2g | 5.7g | 4g |
| 1 serving (26 g) | 1 serving (26 g) | 127 | 4.1g | 11.4g | 8g |
| 1 oz (28g) | 1 oz (28g) | 139 | 4.4g | 12.4g | 8.7g |
Health Benefits
Rich in Omega-3 Fatty Acids: Supports heart health and reduces inflammation.
High in Fiber: Aids digestion, promotes satiety, and helps regulate blood sugar levels.
Good Source of Antioxidants: Protects the body from free radicals and oxidative stress.
Nutrition Tips
- Add chia seeds to your morning oatmeal or yogurt for an extra boost of fiber and omega-3s.
- Make a simple chia pudding by soaking chia seeds in milk (dairy or non-dairy) overnight with your favorite sweeteners and fruits.
- Use ground chia seeds as a thickening agent in soups, sauces, or as an egg substitute in baking (1 tbsp ground chia + 3 tbsp water = 1 egg).
- Sprinkle chia seeds over salads or roasted vegetables for added crunch and nutrients.
- Incorporate chia seeds into homemade energy bars or granola for a sustained energy release.
GAYA Tracking Tip
For accurate tracking of chia seeds, especially when mixed into other foods like yogurt or smoothies, try to measure them dry before mixing. If already mixed, estimate the volume of the gelled seeds.
Frequently Asked Questions
How many calories are in a typical serving of chia seeds?+
A typical serving of 2 tablespoons (28g) of chia seeds contains approximately 136 calories. This makes them a calorie-dense food, so portion control is key.
Are chia seeds good for weight loss?+
Chia seeds can support weight loss due to their high fiber content, which promotes satiety and reduces overall calorie intake. They also absorb water and expand in the stomach, helping you feel full longer.
What is the best way to consume chia seeds?+
Chia seeds can be consumed in various ways: soaked in water or milk to make pudding, sprinkled raw over salads or yogurt, blended into smoothies, or used as an egg substitute in baking. Soaking them can improve nutrient absorption.
Related Foods
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