A typical serving of two tablespoons, or about 28 grams, provides approximately:
About 138 calories,
about 4.5 to 5 grams of protein,
about 8.5 to 9 grams of fat,
about 10 grams of dietary fiber,
about 5 grams of alpha-linolenic acid, depending on the product.
Calcium, magnesium, phosphorus, manganese, iron and zinc.
The exact values vary depending on the brand, seed variety, growing conditions and portions. Since most of the carbs in chia come from fiber, the seeds contain relatively few digestible carbs.
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Chia seeds are not an important source of vitamin C or vitamin A, despite the claims that are sometimes made about them. Their main nutritional values are fiber, alpha-linolenic acid, protein and minerals.
Chia seeds are rich in dietary fiber.
Two tablespoons of chia seeds provide about 10 grams of fiber, which is
