Nuts, seeds and oleaginous fruit

Chia seed

Nuts, seeds and oleaginous fruit 482 kcal / 100 g FSVO V7.1

100 g of Chia seed provides 482 kcal (1,980 kJ). Its composition stands out for its content of dietary fibre (40.9 g), phosphorus (650 mg) and magnesium (320 mg) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

No. 4 · foods high in fibre No. 3 · omega-3 content of foods

The essentials for 100 g

Protein21.4 g 43%

Fat34.1 g 49%

Carbohydrates1.8 g 1%

Dietary fibre40.9 g 136%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	482 kcal (1,980 kJ)C	24%
Protein	21.4 gA	43%
Fat	34.1 gA	49%
of which saturated fat	3.1 gA	16%
of which polyunsaturated	24.9 gA	n/a
of which omega-3	19.3 gC	n/a
Carbohydrates	1.8 gA	1%
of which sugars	1.8 gA	2%
Dietary fibre	40.9 gA	136%
Water	6.1 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	550 mgA	69%
Iron	6.5 mgA	46%
Magnesium	320 mgA	85%
Phosphorus	650 mgA	93%
Potassium	640 mgA	32%
Sodium	16 mgA	1%
Zinc	5.1 mgA	51%
Vitamins
Vitamin D	0 µgA	0%
Vitamin B12	0 µgA	0%
Vitamin C	2 mgA	2%
Folate	71 µgA	35%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein43%

Fat49%

Carbohydrates1%

Dietary fibre136%

Phosphorus93%

Magnesium85%

Calcium69%

Zinc51%

Iron46%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Almond	− 4.2 g	− 18 g	− 142 kcal
vs Seeds, kernels, nuts (average), unsalted	+ 0.6 g	− 18.8 g	− 136 kcal
vs Sunflower seeds	− 3.7 g	− 20.4 g	− 139 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Pumpkin seeds615 kcal

Linseed533 kcal

Almond624 kcal

Seeds, kernels, nuts (average), unsalted618 kcal

Sunflower seeds621 kcal

Sesame seeds, peeled660 kcal

Hazelnut661 kcal

Brazil nut698 kcal

Frequently asked questions

How many calories in 100 g of Chia seed?

100 g of Chia seed provides 482 kcal, i.e. 1,980 kJ (FSVO data V7.1).

How much protein in 100 g of Chia seed?

100 g provides 21.4 g of protein, i.e. 43% of the adult reference value (50 g).

Where does this food rank for omega-3 content?

With 19.3 g per 100 g, this food ranks 3th in our omega-3 content ranking, out of 988 foods in the database with a recorded value.

What is the fat content of 100 g of Chia seed?

100 g contains 34.1 g of fat, of which 3.1 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Chia seed” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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