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Chia seeds

Dried chia seeds

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories486 kcal
  • Proteins16.5 g
  • Carbohydrates42.1 g
  • Fats30.7 g
  • Fiber34.4 g
  • Sodium0.016 g
  • Sugars0 g
  • CO₂ footprint120 g
Detailed nutrition enriched from Canadian Nutrient File — Seeds, chia seeds, dried

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 3.33 g17% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 631 mg63% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 7.72 mg35–55% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 76 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 335 mg108% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 860 mg123% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 407 mg12% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 16 mg0.8% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 4.58 mg33–42% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.924 mg103% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 2.72 mg91% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 55.2 µg92% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 16 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 2 µg0.3% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 24 µg
  • Alpha-tocopherol 0.5 mg5.6% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Vitamin C 1.6 mg1.6% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.62 mg52% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.17 mg14% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 8.83 mg59% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 16.1 mg NE107% of daily reference Codex NRV-R: 15 mg NE/day
  • Total folacin 49 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Folic acid 0 µg
  • Naturally occurring folate 49 µg
  • Dietary folate equivalents 49 µg12% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 29 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0.14 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.03 g
  • Fatty acids, saturated, 16:0, hexadecanoic 2.17 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.912 g
  • Fatty acids, saturated, 20:0, eicosanoic 0.093 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 2.2 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 5.84 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 17.8 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0.032 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0.03 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.029 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.046 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 2.31 g
  • Fatty acids, polyunsaturated, total 23.7 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0.03 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0.063 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 5.84 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 17.8 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0 g
Other compounds Additional compounds measured by CNF 22 nutrients
  • Alcohol 0 g
  • Moisture 5.8 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Tryptophan 0.436 g
  • Threonine 0.709 g
  • Isoleucine 0.801 g
  • Leucine 1.37 g
  • Lysine 0.97 g
  • Methionine 0.588 g
  • Cystine 0.407 g
  • Phenylalanine 1.02 g
  • Tyrosine 0.563 g
  • Valine 0.95 g
  • Arginine 2.14 g
  • Histidine 0.531 g
  • Alanine 1.04 g
  • Aspartic acid 1.69 g
  • Glutamic acid 3.5 g
  • Glycine 0.943 g
  • Proline 0.776 g
  • Serine 1.05 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Tiny seeds rich in fibre and omega-3 that swell in liquid, for chia puddings, porridge and as an egg replacer.

Cook with it

Recipes using this ingredient

Raspberry Almond Skyr Cake

15 min 40 min 30 min

This raspberry almond skyr cake has a tender, close crumb with bright pockets of fruit and a mild almond finish. Skyr and applesauce keep the slices moist, while ground oats and chia give the batter enough structure to cut cleanly after cooling.

Start a recipe with it Build your own recipe around Chia seeds and see its nutrition per serving.