Chia Seeds: Protein, Calories & Full Nutrition Breakdown

Why Chia Seeds shows up in protein-forward diets

Chia's headline nutritional feature is the fiber (34g per 100g, near the top of any food on earth), not the protein — a 28g serving carries about 4.6g protein against a massive 9.6g fiber.

Serving-size math

A 1oz (2 tbsp, 28g) portion delivers 4.6g of protein and roughly 136 calories. Scaled per 100 calories, that works out to 3.4g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.

Prep tip

Soak in liquid at a roughly 1:8 ratio for at least 20 minutes before eating raw — dry chia seeds swell dramatically once inside the digestive tract, which is exactly what you want to happen in a glass first.

Best for

• fiber + omega-3 add-in
• not a primary protein source

Frequently asked