Chia Seeds Guide: Nutrition, Benefits, Side Effects, More | Everyday Health
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Chia Seeds 101: A Complete Guide

Chia Seeds 101: A Complete Guide
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Updated on May 31, 2024
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Chia seeds have grown immensely in popularity in recent years, thanks to the high amount of nutrients packed into these tiny seeds. They are particularly high in omega-3 fatty acids and provide plenty of minerals. They are also a great plant-based source of protein

These tiny seeds may promote a feeling of fullness, making them good for weight-loss. Chia seeds can also help with digestion and potentially in the management of various diseases, research suggests.

Chia seeds are readily available and easy to add to meals, whether it be cereals, baked goods, smoothies, or as a salad topping. Read on to learn how chia seeds can benefit your health as well as detailed nutritional information and some recipe ideas.

What Are Chia Seeds?

Chia seeds may seem like a modern fad, but their use actually goes back hundreds of years. Chia seeds come from a desert plant called Salvia hispanica, which scientists believe originated in Central America, where it was a key part of the Aztec diet. Since then, chia has experienced another little renaissance and now finds its way into our puddings, smoothies, breads, and much more.

Chia Seed Nutrition Facts

Why are chia seeds so popular now? A key reason may be their reputation as nutritional powerhouses. One tablespoon (tbsp) of chia seeds contains about 69 calories. Chia seeds also contain a number of vitamins and minerals.

One ounce of chia seeds offers the following nutrients, according to the U.S. Department of Agriculture:

Nutrient
Amount
Percentage of Daily Value (DV)
Calories
138 kcal
6.9%
Total Fat
8.7 g
12.4%
Saturated Fat
0.9 g
3.6%
Trans Fat
0.04 mg
1.8%
Cholesterol
0
0
Sodium
4.54 mg
0.2%
Total Carbohydrate
11.9 g
0.6%
Dietary Fiber
9.75 g
32.5%
Total Sugars
0
0
Added Sugars
0
0
Protein
4.68 g
9.4%
Vitamin D
0
0
Vitamin C
0.45 mg
1.2%
Calcium
179 mg
18%
Iron
2.19 mg
16.8%
Potassium
115 mg
3.3%

Potential Health Benefits of Chia Seeds

Chia seeds have numerous potential health benefits, according to research. These may include improving digestive and heart health as well as having anticarcinogenic properties.

Cancer Protection

A review in the Journal of Food Science notes that chia seeds are a fantastic source of omega-3 fatty acids as well as a source of a number of different antioxidants. This may lead to anticarcinogenic benefits.

Heart Health

Additional research shows that omega-3 fatty acids in chia seeds may also help lower cholesterol, regulate blood pressure, and prevent blood clots.

Digestive Health

The fiber content of chia seeds can also aid the digestive system.

Disease Management

Studies have also found chia seeds can benefit people managing various diseases and health issues, including type 2 diabetes, high blood pressure (hypertension), and depression.

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Health Benefits of Chia Seeds

Explore the potential benefits of chia seeds.

Can Chia Seeds Help With Weight Loss?

Thanks to their high fiber content, chia seeds can promote a feeling of fullness, which may help to prevent overeating that contributes to weight gain. But not a lot of evidence to date supports the idea that downing chia seeds will actually slim your waistline. Some animal studies even show that they increase the feeling of fullness and help with weight loss, but literature reviews and studies on humans haven’t backed up these claims.

A review study that examined several previous studies on chia seeds found mixed results. They looked at seven previous studies: Of the seven, only four showed significant weight loss effects when consuming chia seeds, while one of the studies found no weight loss at all.

More research into chia seeds and weight loss is needed before we can draw significant conclusions.

How to Select and Store Chia Seeds

Chia seeds are available year-round, but here’s how to best select and store them.

Selection

Chia seeds come in black and white varieties. If they are brown, it means they are immature seeds that didn’t receive enough water or sunlight to fully mature. Brown seeds will taste bitter and also lack the nutritional content of the fully matured white or black seeds.

Storage

You can store your chia seeds in plastic, glass, or paper containers for up to 12 months without them losing their physiological qualities. They should be kept cool and dry.

How to Eat Chia Seeds

There are lots of ways to eat chia seeds. Because the seeds develop a gelatin-like texture when they absorb water, they are often used to create healthy puddings. They can even be used as an egg replacer in baking.

The Academy of Nutrition and Dietetics notes that they can be added raw to dishes like:

  • Cereals
  • Yogurt
  • Vegetables and salads (as a topping)
  • Desserts

Since chia seeds are so versatile, there are endless ways you can include them in your diet, from trying a popular chia seed pudding to sprinkling them on salads or over cereal.

You can even experiment with chia seed meatballs or burgers and chia seed breads and crackers. Since they don’t have a strong flavor, the list of possibilities is pretty much endless.

Is It Possible to Be Allergic to Chia Seeds?

Research into chia seeds and allergies is in its early stages. That said, it seems that it is possible to have an allergy to chia seeds. One study found potential links between people with chia seed allergy and allergies to other seeds, such as mustard seeds, and allergic rhinitis.

If you aren’t used to consuming chia seeds, be careful before introducing them into your diet, and don’t hesitate to discuss the potential allergy with a doctor if you aren’t sure.

The Takeaway

Because chia seeds are packed with nutrients, including fiber, protein, and calcium, they have surged in popularity. These small seeds can help support better heart health and digestion, and they can help people manage diseases such as high blood pressure and type 2 diabetes. Chia seeds also contain antioxidants, which may help with cancer prevention. They can be easily added to yogurt and salads, and you can even use chia seeds as egg replacements in baking.

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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

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Stephanie Bucklin

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Stephanie Bucklin is a freelance writer based in Ann Arbor, Michigan. A graduate of Harvard University, she has written for NY Magazine, Live Science, Vice, Fox News, and other out...

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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  2. Klemm S. What Are Chia Seeds. Academy of Nutrition and Dietetics. January 2021.
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  4. Aref M et al. Chia Seeds Ameliorate Cardiac Disease Risk Factors via Alleviating Oxidative Stress and Inflammation in Rats Fed High-Fat Diet. Scientific Reports. February 5, 2024.
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  7. Foss J. What to Look for When Choosing Chia. The Chia Co.
  8. Pires de Mattos Sorana CK et al. Chia Seeds Storage in Different Environmental Conditions and Packages. American Journal of Plant Sciences. January 2018.
  9. Regula P, et al. Immediate Hypersensitivity Reactions to Chia Seed Ingestion, a Novel Food Allergy. Journal of Allergy and Clinical Immunology. February 2023.
Additional Sources