Nutrition Myths
Chia seeds nutrition facts
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Chia Seeds Nutrition Facts

The article “17 Chia seeds benefits – what is the evidence?” describes in more detail the importance of chia seeds in our diet. 

Nutritional information for Chia Seeds (per 1 oz. - 28g serving)

MACRO-NUTRIENTS
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Fiber (g)10.635.3Excellent42.4Excellent
Omega 3 (mg)4915307.2Excellent446.8Excellent
Omega 6 (mg)16209.5-13.5Good
MICRO-NUTRIENTS (VITAMINS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Vitamin A (IU)150.5-0.6-
Vitamin C (mg)0.51.1-1.1-
Vitamin E (mg)0.11-1-
Vitamin K (mcg)00-0-
Thiamin - B1 (mg)0.216.7Good18.2Good
Riboflavin - B2 (mg)00-0-
Niacin - B3 (mg)2.515.6Good17.9Good
Pantothenic Acid - B5 (mg)00-0-
Vitamin B6 (mg)00-0-
Vitamin B12 (mcg)00-0-
Folate (mcg)00-0-
Choline (mg)00-0-
MICRO-NUTRIENTS (MINERALS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Calcium (mg)17717.7Good17.7Good
Copper (mg)0.111.1Good11.1Good
Iron (mg)2.227.5Excellent12.2Good
Magnesium (mg)9522.6Excellent29.7Excellent
Manganese (mg)0.626.1Excellent33.3Excellent
Phosphorus (mg)26526.5Excellent26.5Excellent
Potassium (mg)44.81.2-1.6-
Selenium (mcg)00-0-
Sodium (mg)5.30.4-0.4-
Zinc (mg)19.1-12.5Good
For Table Legend & Data Sources Information click here.

Other nutritional information for Chia Seeds (per 1 oz. - 28g serving)

Other informationAmountRating
Calories (Cal)123-
Kilojoules (kJ)514.6-
Glycemic Index (GI)--
Portion for GL (g)--
Glycemic Load (GL)--
Energy nutrientsAmount% of Energy
Total Carbs (g)12.322.7
Fat (g)8.662.9
Protein (g)4.414.3
For Table Legend & Data Sources Information click here.

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