Nuts And Seeds • Deep Nutrition Analytics
Seeds, chia seeds, dried
As a recognized nuts and seeds, Seeds, chia seeds, dried delivers 485 calories per 100g, with energy primarily anchored by fat (30.7g) to support daily activity. Standing out in micronutrient concentration, it provides 118% of your daily value for Manganese (2.72 mg) in a standard 100g portion. A higher calorie density (4.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 16.5 g
- Carbohydrates
- 42.1 g
- Fat
- 30.7 g
- Fiber
- 34.4 g
Lipid & Energy Density Profile
Seeds, chia seeds, dried is an energy-rich food packing 30.7g of total lipids (57% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Iron Rich
Provides 7.7 mg of dietary iron (43% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Bone Density Support
Supplies 631 mg of calcium (49% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 16.5 g |
| Energy | 2030 kJ |
| Fiber, total dietary | 34.4 g |
| Total lipid (fat) | 30.7 g |
| Carbohydrate, by difference | 42.1 g |
| Energy | 486 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.7 mg |
| Copper | 0.9 mg |
| Selenium | 55.2 µg |
| Magnesium | 335 mg |
| Phosphorus | 860 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 54 IU |
| Vitamin C, total ascorbic acid | 1.6 mg |
| Vitamin E (alpha-tocopherol) | 0.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 7.7 mg |
| Magnesium, Mg | 335 mg |
| Phosphorus, P | 860 mg |
| Sodium, Na | 16 mg |
| Copper, Cu | 0.9 mg |
| Manganese, Mn | 2.7 mg |
| Potassium, K | 407 mg |
| Zinc, Zn | 4.6 mg |
| Selenium, Se | 55.2 µg |
| Calcium, Ca | 631 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 4.8 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 49 µg |
| Folate, food | 49 µg |
| Tryptophan | 0.4 g |
| Threonine | 0.7 g |
| Methionine | 0.6 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.6 g |
| Alanine | 1 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.9 g |
| Proline | 0.8 g |
| PUFA 18:2 n-6 c,c | 5.8 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 17.8 g |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 3.3 g |
| MUFA 16:1 | 0 g |
| Water | 5.8 g |
| MUFA 18:1 | 2.2 g |
| PUFA 18:2 | 5.8 g |
| PUFA 18:3 | 17.8 g |
| Fatty acids, total monounsaturated | 2.3 g |
| Fatty acids, total polyunsaturated | 23.7 g |
| Niacin | 8.8 mg |
| Isoleucine | 0.8 g |
| Leucine | 1.4 g |
| Lysine | 1 g |
| Cystine | 0.4 g |
| Valine | 0.9 g |
| Arginine | 2.1 g |
| Histidine | 0.5 g |
| Aspartic acid | 1.7 g |
| Serine | 1.1 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.9 g |
| SFA 17:0 | 0.1 g |
| SFA 14:0 | 0 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0 g |
| SFA 20:0 | 0.1 g |
| SFA 15:0 | 0 g |
| MUFA 20:1 | 0 g |
Common serving sizes
- oz28 g
Compare Seeds, chia seeds, dried with Category Peers
Seeds, chia seeds, dried vs Nuts, walnuts, glazed
Compared to Nuts, walnuts, glazed, Seeds, chia seeds, dried has 856% more fiber and 3% lower calories per 100g.
Nuts, coconut meat, dried (desiccated), sweetened, shredded vs Seeds, chia seeds, dried
Compared to Nuts, coconut meat, dried (desiccated), sweetened, shredded, Seeds, chia seeds, dried has 664% more fiber and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, chia seeds, dried?
A standard 100-gram serving of Seeds, chia seeds, dried contains 485 calories (2029 kJ), alongside 16.5g of protein, 42.1g of carbohydrates, and 30.7g of fat.
In common serving sizes:- 28g (oz): ~137 kcal
Is Seeds, chia seeds, dried suitable for a keto or low-carb diet?
Yes, in moderation. Seeds, chia seeds, dried contains 7.7g of net carbs per 100g (42.1g carbs minus 34.4g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Seeds, chia seeds, dried?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, chia seeds, dried are:
- Manganese: 2.72 mg (118% of your daily value)
- Copper: 0.924 mg (103% of your daily value)
- Selenium: 55.2 µg (100% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170554).