Nuts & Seeds Seeds Phytochemical data available High fibre High protein 🇬🇧 CoFID 2021
✦ ALA omega-3 leader ✦ Forms gel: gut and satiety ✦ Plant calcium and magnesium ✦ Complete protein profile

Chia seeds are extraordinarily rich in alpha-linolenic acid (ALA, the plant omega-3) and fibre — particularly insoluble fibre that swells dramatically in liquid, forming a gel that supports gut transit and satiety. They also provide useful plant calcium, magnesium, and complete protein.

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Preparation note

Soak in liquid (water, plant milk, juice) for 10+ minutes before consuming — this hydrates the seed coat, releases the fibre gel, and improves digestion of the inner kernel.

Sources: NIH ODS · CoFID 2021

Macronutrients per 100g

2,138
kJ
Energy
16.5
g
Protein
42.1
g
Carbs
34.4
g
Fibre
30.7
g
Fat
1.60
g
Sugars
0.00
g
Saturates
0.04
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Phosphorus 860 mg 123%
Calcium 631 mg 79%
Potassium 407 mg 20%
Magnesium 335 mg 89%
Selenium 55.0 µg 100%
Folate 49.0 µg 25%
Niacin (B3) 8.83 mg 55%
Iron 7.72 mg 55%
Zinc 4.58 mg 46%
Manganese 2.72 mg 136%
Vitamin C 1.60 mg 2%
Copper 0.920 mg 92%
Pantothenic Acid (B5) 0.920 mg 15%
Thiamin (B1) 0.620 mg 56%
Vitamin E (alpha-TE) 0.500 mg 4%
Vitamin B6 0.430 mg 31%
Riboflavin (B2) 0.170 mg 12%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Chromium 0.000 µg 0%
Betaine 0.000 mg —
Vitamin B12 0.000 µg 0%
Molybdenum 0.000 µg 0%
Chloride 0.000 mg 0%
Choline 0.000 mg —
Vitamin K 0.000 µg 0%
Iodine 0.000 µg 0%
Polyunsaturated fat (PUFA) 23.7 g —
Monounsaturated fat 7.00 g —
Trans fat 0.000 g —
Sucrose 1.10 g —
Glucose (dextrose) 0.250 g —
Fructose 0.250 g —
Cholesterol 0.000 mg —
Glutamic acid 3.14 g —
Arginine 1.98 g —
Aspartic acid 1.49 g —
Leucine 1.35 g —
Valine 0.941 g —
Phenylalanine 0.842 g —
Serine 0.825 g —
Proline 0.825 g —
Alanine 0.825 g —
Isoleucine 0.759 g —
Glycine 0.743 g —
Threonine 0.594 g —
Tyrosine 0.578 g —
Lysine 0.578 g —
Histidine 0.429 g —
Methionine 0.363 g —
Cysteine 0.297 g —
Tryptophan 0.248 g —
Plant sterols (total) 100 mg —
β-Sitosterol 70.0 mg —
Campesterol 15.0 mg —
Stigmasterol 15.0 mg —
Plant stanols (total) 6.00 mg —
Campestanol 0.000 mg —
Sitostanol 0.000 mg —
Lutein + Zeaxanthin 0.000 µg —
Lycopene 0.000 µg —
Beta-carotene 0.000 µg —
Omega-3 (Alpha-linolenic acid) 17.8 g —
Omega-6 (Linoleic acid) 6.00 g —
Omega-3 (SDA) 0.000 g —
Omega-6 (GLA) 0.000 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.