Chia Seeds — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 486 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 42 g | 15.27% |
| Fiber | 34 g | 121.43% |
| Sugars | 0 g | - |
| Glycemic Index | 1 | - |
| Protein | 17 g | 34% |
| Sodium | 16 mg | 0.7% |
| Total Fat | 31 | 39.74% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
34 g
✅ High Fiber Content
17 g
🧀 Good Protein Content
Key takeaways
Health benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Excellent source of protein, essential for muscle growth and repair.
- Contains essential vitamins and minerals such as calcium, magnesium, and phosphorus, which support bone health and overall well-being.
- Supports hydration due to their ability to absorb water and expand, helping to maintain hydration levels.
Health risks
- Digestive discomfort such as bloating, gas, or diarrhea when consumed in large quantities, particularly due to their high fiber content.
- Risk of choking if chia seeds are consumed dry, as they can expand and become gelatinous when exposed to moisture, potentially causing a blockage in the throat.
- Potential allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing.
- Interaction with medications such as blood thinners, due to chia seeds' high omega-3 fatty acid content, which can affect blood clotting.
How to choose chia seeds
Chia seeds should be uniform in appearance and predominantly black in color, not brown or white, which can indicate immaturity or poor quality. They should be free from any impurities or debris.
Steer clear of chia seeds that are dusty or have a musty smell, as these are indicators they have been improperly stored. Good chia seeds should have a slight nutty flavor and absorb water well, forming a gel-like consistency.
How to store chia seeds
Chia seeds should be stored in an airtight container in a cool, dry place. A pantry or cupboard is ideal to keep them fresh. Properly stored chia seeds can last up to two years.
Moisture and light can cause chia seeds to spoil or lose their nutritional value. Avoid storing them near the stove or other heat sources. Ensuring the container is tightly sealed helps maintain their freshness and health benefits.
✅ Extra Tip
How long do they last?
Chia seeds can last for 2-4 years when stored in an airtight container in a cool, dark place. For longer storage, they can be kept in the refrigerator or freezer, where they can last up to 5 years. Proper storage helps prevent them from becoming rancid.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How chia seeds support specific health conditions
Chia seeds are packed with fiber, promoting digestive health and supporting bowel regularity. They are a great source of omega-3 fatty acids, which support heart health by lowering cholesterol levels and reducing inflammation. Chia seeds also provide plant-based protein, aiding in muscle health and tissue repair. Additionally, their high calcium and phosphorus content promotes bone health, and their antioxidants help protect cells from oxidative stress, supporting overall immune health.
Discover products from other categories
Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
Get the top-rated shopping list app
