Chia seeds, dry
A closer look at this exact preparation. Values describe a generic source record, with the coverage and limits shown.
- Protein
- 16.5 g
- Energy
- 486 kcal
- Carbs
- 42.1 g
- Fat
- 30.7 g
- Fiber
- 34.4 g
Meets the adult amino-acid patternComposition estimate · digestion not measured
ⓘBuild a meal with your foods ↗
The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 201% | 531 mg |
| Isoleucine | 161% | 801 mg |
| Leucine | 136% | 1,371 mg |
| Lysinelowest ratio | 122% | 970 mg |
| Methionine + cystine | 262% ↗ | 995 mg |
| Phenylalanine + tyrosine | 233% | 1,579 mg |
| Threonine | 171% | 709 mg |
| Tryptophan | 399% ↗ | 436 mg |
| Valine | 144% | 950 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate16.5 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 631 mg | 49% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | ≥ 0 mg | Incomplete / incompatible data |
| CholesterolNot a target to exceed | 0 mg | 0% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 0.9 mg | 103% DV of 0.9 mg |
| Fiber | 34.4 g | 123% DV of 28 g |
| Fat | 30.7 g | 39% DV of 78 g |
| Folate DFE | ≥ 0 µg | Incomplete / incompatible data |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 7.7 mg | 43% DV of 18 mg |
| Magnesium | 335 mg | 80% DV of 420 mg |
| Manganese | 2.7 mg | 118% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | ≥ 0 mg | Incomplete / incompatible data |
| Phosphorus | 860 mg | 69% DV of 1,250 mg |
| Potassium | 407 mg | 9% DV of 4,700 mg |
| Riboflavin | 0.2 mg | 13% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 3.3 g | 17% DV of 20 g |
| Selenium | 55 µg | 100% DV of 55 µg |
| SodiumNot a target to exceed | 16 mg | 1% DV of 2,300 mg |
| Thiamin | 0.6 mg | 52% DV of 1.2 mg |
| Carbohydrate | 42.1 g | 15% DV of 275 g |
| Vitamin A RAE | ≥ 0 µg | Incomplete / incompatible data |
| Vitamin B6 | ≥ 0 mg | Incomplete / incompatible data |
| Vitamin B12 | 0 µg | 0% DV of 2.4 µg |
| Vitamin C | 1.6 mg | 2% DV of 90 mg |
| Vitamin D | ≥ 0 µg | Incomplete / incompatible data |
| Vitamin E Alpha Tocopherol | 0.5 mg | 3% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | ≥ 0 µg | Incomplete / incompatible data |
| Zinc | 4.6 mg | 42% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 16.54 g | Available for all ingredients |
| Total lipid (fat) | 30.74 g | Available for all ingredients |
| Carbohydrate, by difference | 42.12 g | Available for all ingredients |
| Ash | 4.8 g | Available for all ingredients |
| Energy | 486 kcal | Available for all ingredients |
| Water | 5.8 g | Available for all ingredients |
| Energy | 2,034 kj | Available for all ingredients |
| Fiber, total dietary | 34.4 g | Available for all ingredients |
| Calcium, Ca | 631 mg | Available for all ingredients |
| Iron, Fe | 7.72 mg | Available for all ingredients |
| Magnesium, Mg | 335 mg | Available for all ingredients |
| Phosphorus, P | 860 mg | Available for all ingredients |
| Potassium, K | 407 mg | Available for all ingredients |
| Sodium, Na | 16 mg | Available for all ingredients |
| Zinc, Zn | 4.58 mg | Available for all ingredients |
| Copper, Cu | 0.92 mg | Available for all ingredients |
| Manganese, Mn | 2.72 mg | Available for all ingredients |
| Selenium, Se | 55.2 µg | Available for all ingredients |
| Vitamin A, IU | 54 iu | Available for all ingredients |
| Vitamin E (alpha-tocopherol) | 0.5 mg | Available for all ingredients |
| Vitamin C, total ascorbic acid | 1.6 mg | Available for all ingredients |
| Thiamin | 0.62 mg | Available for all ingredients |
| Riboflavin | 0.17 mg | Available for all ingredients |
| Niacin | 8.83 mg | Available for all ingredients |
| Folate, total | 49 µg | Available for all ingredients |
| Vitamin B-12 | 0 µg | Available for all ingredients |
| Folate, food | 49 µg | Available for all ingredients |
| Tryptophan | 0.44 g | Available for all ingredients |
| Threonine | 0.71 g | Available for all ingredients |
| Isoleucine | 0.8 g | Available for all ingredients |
| Leucine | 1.37 g | Available for all ingredients |
| Lysine | 0.97 g | Available for all ingredients |
| Methionine | 0.59 g | Available for all ingredients |
| Cystine | 0.41 g | Available for all ingredients |
| Phenylalanine | 1.02 g | Available for all ingredients |
| Tyrosine | 0.56 g | Available for all ingredients |
| Valine | 0.95 g | Available for all ingredients |
| Arginine | 2.14 g | Available for all ingredients |
| Histidine | 0.53 g | Available for all ingredients |
| Alanine | 1.04 g | Available for all ingredients |
| Aspartic acid | 1.69 g | Available for all ingredients |
| Glutamic acid | 3.5 g | Available for all ingredients |
| Glycine | 0.94 g | Available for all ingredients |
| Proline | 0.78 g | Available for all ingredients |
| Serine | 1.05 g | Available for all ingredients |
| Cholesterol | 0 mg | Available for all ingredients |
| Fatty acids, total trans | 0.14 g | Available for all ingredients |
| Fatty acids, total saturated | 3.33 g | Available for all ingredients |
| SFA 14:0 | 0.03 g | Available for all ingredients |
| SFA 16:0 | 2.17 g | Available for all ingredients |
| SFA 18:0 | 0.91 g | Available for all ingredients |
| SFA 20:0 | 0.09 g | Available for all ingredients |
| MUFA 18:1 | 2.2 g | Available for all ingredients |
| PUFA 18:2 | 5.84 g | Available for all ingredients |
| PUFA 18:3 | 17.83 g | Available for all ingredients |
| SFA 22:0 | 0.03 g | Available for all ingredients |
| MUFA 14:1 | 0.03 g | Available for all ingredients |
| MUFA 16:1 | 0.03 g | Available for all ingredients |
| MUFA 20:1 | 0.05 g | Available for all ingredients |
| Fatty acids, total monounsaturated | 2.31 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 23.67 g | Available for all ingredients |
| SFA 15:0 | 0.03 g | Available for all ingredients |
| SFA 17:0 | 0.06 g | Available for all ingredients |
| PUFA 18:2 n-6 c,c | 5.84 g | Available for all ingredients |
| MUFA 17:1 | 0 g | Available for all ingredients |
| PUFA 18:3 n-3 c,c,c (ALA) | 17.83 g | Available for all ingredients |
Where the numbers come fromSources
- Chia seeds, dry ↗Seeds, chia seeds, driedusda-sr-legacy-2018 · Record 170554Household estimate: dry chia; estimated from the source cup. Weigh food when accuracy matters.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.