Healthy fats
Chia seeds
About 34 g of fiber per 100 g, mostly soluble.
Nutrition facts
Serving: 1 tbsp (15 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Protein | 2.5 g | |
| Carbs | 6.3 g | |
| Fibre | 5.2 g | 18 % |
| Fat | 4.6 g | 6 % |
| Saturated fat | 0.5 g | 3 % |
| Sodium | 2 mg | 0 % |
| Manganese | 0 mg | 18 % |
| Copper | 0 mg | 16 % |
| Selenium | 8 µg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- One tablespoon brings about 2.7 g of ALA, but conversion to EPA and DHA is low in humans: chia is not the equivalent of a serving of fatty fish for those two omega-3s.
- One tablespoon provides 5 g of fibre (18% of the daily value), mostly soluble fibre that absorbs several times its weight in water and forms a gel.
Preparation
Let them swell 10 to 15 minutes in a liquid (pudding, oatmeal, yogurt) or grind them. No cooking is needed.
To mention to a professional
- Do not swallow them dry by the spoonful followed by a glass of water: a case of esophageal obstruction by swollen chia seeds has been documented; take them hydrated, and mention it if you have a swallowing disorder.
- With 5 g of fibre per tablespoon, increase gradually if you usually eat little of it.
Sources
- Seeds, chia seeds, dried
- USDA FoodData Central, SR Legacy (Seeds, chia seeds, dried)
- NIH Office of Dietary Supplements, Omega-3 fact sheet (ALA conversion)
- Nieman et al., 2012 (Journal of Alternative and Complementary Medicine, whole and ground chia, blood ALA)
- Rawl and Deepak, 2014 (case report presented to the American College of Gastroenterology, esophageal obstruction from chia seeds)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.