Chia Seeds calories & macros
486 calories per 100 g · 117 calories per 2 tbsp (24 g). Chia Seeds (dried).
Chia seeds are 34.4 g of fiber per 100 g — more than 80% of their carbohydrate — which is the highest fiber content of any common food. Two tablespoons is about 117 calories and delivers 8 g of fiber, roughly a third of a day's target. They absorb up to ten times their weight in liquid, which is what turns a spoonful into pudding and why they are worth soaking rather than eating dry.
Full nutrition facts
| Nutrient | Per 100 g | Per 2 tbsp (24 g) |
|---|---|---|
| Calories | 486 | 117 |
| Protein | 16.5 g | 4 g |
| Carbohydrate | 42.1 g | 10.1 g |
| Fat | 30.7 g | 7.4 g |
| Fiber | 34.4 g | 8.3 g |
Source: USDA FoodData Central (Seeds, chia seeds, dried). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in 2 tablespoons of chia seeds?
About 117 calories for 24 g, with 8.3 g of fiber, 4 g of protein, and 7.4 g of fat.
Do chia seeds help with weight loss?
Indirectly. They add a large amount of fiber for a modest calorie cost and expand in liquid, which increases fullness. They are not a fat burner — the benefit is satiety, and the calories still count.
What are net carbs in chia seeds?
Of the 42.1 g of carbohydrate per 100 g, 34.4 g is fiber, leaving under 8 g of net carbohydrate. That is why they appear in low-carb baking despite the high total.