USDA-derived generic food data
What is the nutrition score of Chia Seeds?
Per 100g, Chia Seeds has a Daily Nutrient Contribution score of 41/100. Its strongest contributions are Fiber, Magnesium, Phosphorus. Treat this as a fixed nutrient comparison, not a personal recommendation.
Reviewed 16 July 2026. USDA-derived values are estimates for a generic food and can vary with preparation and brand.
Daily Nutrient Contribution
41/100
14 nutrients provide at least 10% of the daily reference used for this comparison.
Nutrition facts
The same generic food data, shown per 100g and for 2 tbsps (24g).
| Nutrient | Per 100g | Per 2 tbsps |
|---|---|---|
| Calories | 486 kcal | 117 kcal |
| Protein | 17 g | 4 g |
| Carbs | 42 g | 10 g |
| Fat | 31 g | 7 g |
| Fiber | 34 g | 8 g |
| Sat fat | 3 g | 1 g |
| Sodium | 16 mg | 4 mg |
| Potassium | 407 mg | 98 mg |
| Calcium | 631 mg | 151 mg |
| Iron | 7.7 mg | 1.8 mg |
| Magnesium | 335 mg | 80 mg |
| Zinc | 4.6 mg | 1.1 mg |
| Vitamin C | 2 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 49 µg | 12 µg |
Where Chia Seeds contributes most
These percentages are capped at 100% for the score calculation. They use a fixed adult reference and are not personalised targets.
Fiber
100%
34 g per 100g
Magnesium
100%
335 mg per 100g
Phosphorus
100%
860 mg per 100g
Calcium
90%
631 mg per 100g
Sat fat
3 g per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Sodium
16 mg per 100g
Shown separately because the score focuses on positive daily nutrient contributions.
Source and limits
This page uses Nutrigate's USDA FoodData Central-derived generic-food table. It is useful for comparison, while the label on a branded product is more specific. Nutrition information is not medical advice.
Find Chia Seeds in USDA FoodData CentralCompare related foods
These foods have similar nutrient contribution patterns in the same fixed comparison.