Nutrients in 500 calories of Chia

Dried Chia Seeds (Salvia hispanica).

Weight per 500 Calories

Chia

103g

Dried Chia Seeds has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

54%

33%

500 kcal ▼

Macro Nutrients

Chia

Energy500 kcal

17.2%

Dried Chia Seeds have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat31.6 g

32.6%

Dried Chia Seeds have 31.625514403292 g of Fat per 500 calories, which is 32.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.43 g

10.7%

Dried Chia Seeds have 3.4259259259259 g of Saturated Fat per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 318.3 g

1146%

Dried Chia Seeds have 18.343621399177 g of Omega 3 per 500 calories, which is 1146% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66 g

35.3%

Dried Chia Seeds have 6.0030864197531 g of Omega 6 per 500 calories, which is 35.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Chia Seeds have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate43.3 g

33.3%

Dried Chia Seeds have 43.333333333333 g of Carbohydrate per 500 calories, which is 33.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber35.4 g

93%

Dried Chia Seeds have 35.390946502058 g of Fiber per 500 calories, which is 93% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30.4%

Dried Chia Seeds have 17.01646090535 g of Protein per 500 calories, which is 30.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chia

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.64 mg

53%

Thiamine

Dried Chia Seeds have 0.63786008230453 mg of Vitamin B1 per 500 calories, which is 53% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13.5%

Riboflavin

Dried Chia Seeds have 0.17489711934156 mg of Vitamin B2 per 500 calories, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.1 mg

56.8%

Niacin, nicotinic acid, niacinamide

Dried Chia Seeds have 9.0843621399177 mg of Vitamin B3 per 500 calories, which is 56.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B6

Pyridoxine

No information available

Vitamin B7

Biotin

No information available

Vitamin B950.4 μg

12.6%

Folates and Folic Acid

Dried Chia Seeds have 50.411522633745 μg of Vitamin B9 per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Chia Seeds have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.65 mg

1.83%

Ascorbic acid

Dried Chia Seeds have 1.6460905349794 mg of Vitamin C per 500 calories, which is 1.83% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E0.51 mg

3.43%

Tocopherols and Tocotrienols

Dried Chia Seeds have 0.51440329218107 mg of Vitamin E per 500 calories, which is 3.43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Chia

Calcium649 mg

65%

Dried Chia Seeds have 649.17695473251 mg of Calcium per 500 calories, which is 65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.95 mg

106%

Dried Chia Seeds have 0.95061728395062 mg of Copper per 500 calories, which is 106% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron7.94 mg

99%

Dried Chia Seeds have 7.9423868312757 mg of Iron per 500 calories, which is 99% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium345 mg

82%

Dried Chia Seeds have 344.65020576132 mg of Magnesium per 500 calories, which is 82% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.8 mg

122%

Dried Chia Seeds have 2.8014403292181 mg of Manganese per 500 calories, which is 122% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus885 mg

126%

Dried Chia Seeds have 884.77366255144 mg of Phosphorus per 500 calories, which is 126% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium419 mg

12.3%

Dried Chia Seeds have 418.72427983539 mg of Potassium per 500 calories, which is 12.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium56.8 μg

103%

Dried Chia Seeds have 56.79012345679 μg of Selenium per 500 calories, which is 103% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.5 mg

1.1%

Dried Chia Seeds have 16.460905349794 mg of Sodium per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.7 mg

43%

Dried Chia Seeds have 4.7119341563786 mg of Zinc per 500 calories, which is 43% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.97 g

0.16%

Dried Chia Seeds have 5.9670781893004 g of Water per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Chia Seeds:

500 calories of Chia is an excellent source of Vitamin B1 and Vitamin B3.
It has a good amount of Vitamin B2 and Vitamin B9.
It also has some Vitamin E.
While 500 calories of product has trace amounts of Vitamin C, it has no Vitamin B12.

Minerals in 500 calories of Dried Chia Seeds:

500 calories of Chia has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Selenium.
It is an excellent source of Calcium and Zinc.
It also has a good amount of Potassium.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Dried Chia Seeds:

500 calories of Chia has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Fat, Omega 6, Carbohydrate and Protein.
It also has a good amount of Saturated Fat.

Compare Dried Chia Seeds with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Chia

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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