Grains And Cereals • Deep Nutrition Analytics
Chia seeds, dry, raw
Chia seeds, dry, raw is a grains and cereals providing 517 kcal per 100g serving, primarily fueled by fat (32.9g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Remarkably, just 100g supplies an outstanding 329% DV of Manganese (7.56 mg), ranking it among the most concentrated natural sources. A higher calorie density (5.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 17 g
- Carbohydrates
- 38.3 g
- Fat
- 32.9 g
Carbohydrate Quality & Sustained Energy
Chia seeds, dry, raw delivers 38.3g of carbohydrates, yielding 38.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 32.9 g |
| Protein | 17 g |
| Carbohydrate, by difference | 38.3 g |
| Energy (Atwater General Factors) | 517 kcal |
| Energy (Atwater Specific Factors) | 490 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 7.6 mg |
| Copper | 1.6 mg |
| Magnesium | 326 mg |
| Phosphorus | 691 mg |
| Zinc | 5.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 6 mg |
| Magnesium, Mg | 326 mg |
| Phosphorus, P | 691 mg |
| Potassium, K | 642 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 1.6 mg |
| Manganese, Mn | 7.6 mg |
| Calcium, Ca | 595 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 3.2 g |
| Thiamin | 0.5 mg |
| Niacin | 8.7 mg |
| Ash | 4.4 g |
| Biotin | 14.5 µg |
| Water | 7.5 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 642 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 6 mg of dietary iron (34% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- Serving45 g
Compare Chia seeds, dry, raw with Category Peers
Pie crust, standard-type, dry mix vs Chia seeds, dry, raw
Compared to Pie crust, standard-type, dry mix, Chia seeds, dry, raw has 146% more protein and 0% lower calories per 100g.
Cookies, peanut butter, commercially prepared, sugar free vs Chia seeds, dry, raw
Compared to Cookies, peanut butter, commercially prepared, sugar free, Chia seeds, dry, raw has 100% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Chia seeds, dry, raw?
A standard 100-gram serving of Chia seeds, dry, raw contains 517 calories (2163 kJ), alongside 17g of protein, 38.3g of carbohydrates, and 32.9g of fat.
In common serving sizes:- 45g: ~233 kcal
Is Chia seeds, dry, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 38.3g of net carbs per 100g (38.3g total carbs minus -g fiber), consuming Chia seeds, dry, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Chia seeds, dry, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Chia seeds, dry, raw are:
- Manganese: 7.56 mg (329% of your daily value)
- Copper: 1.57 mg (174% of your daily value)
- Magnesium: 326 mg (78% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2710819).