Chia Seeds Benefits and Nutrition

Read all about Chia Seeds Benefits and Nutrition we explain the health benefits of chia, how to store it, and answer common questions.

Chia seeds are magical little seeds with tons of benefits. They are the edible seeds of Salvia hispanica, a flowering plant that belongs to the mint family. Whether you’re adding to your oatmeal or enjoying a bowl of chia seed pudding, we hope you enjoy this superfood as much as we do. You can even grow them at home, but it’s more cost effective and easier to purchase them.

BENEFITS OF CHIA SEEDS

These little seeds are loaded with nutrients and we recommend them as a part of a healthy diet. What’s the difference between white and black chia seeds? The color, that’s it, both are wholesome and delicious. Let’s discuss this powerful seed.

ARE CHIA SEEDS GOOD FOR YOU?

These superfood seeds are full of fiber, protein, calcium, manganese, magnesium, phosphorous, antioxidants, and don’t forget omega-3 fatty acids. The antioxidants they contain help fight the production of free radicals in our bodies. Those free radicals can damage DNA which can lead to disease like cancer. (1)

Fiber helps control blood sugar, lower cholesterol levels, and improve gut health. Fiber also helps you feel full, we love adding these seeds to our oatmeal to make it even more filling and nutrient-dense (ground flax seeds too!). Thanks to the fiber and omega 3’s they may even lower your risk of heart disease and lower your cholesterol. (2, 3)

HOW MUCH CHIA SEEDS PER DAY?

The average dose per day is from 2-3 tablespoons. 

CHIA SEED NUTRITION

The following is for 1 ounce of dried chia seeds, that is 2 tablespoons (4)

• 137 calories
• 8.6g fat
• .9g saturated fat
• 6g monounsaturated fat
• 6.5g polyunsaturated fat
• 12.3g carbohydrates
• 4.4g protein
• 10.6g dietary fiber (42%DV)
• 4,915mg omega 3 fatty acids
• 1,620mg omega-6 fatty acids
• 0.6mg manganese (30%DV)
• 265mg phosphorus (27%DV)
• 177mg calcium (18%DV)
• 1mg zinc (7%DV)
• 0.1mg copper (3%DV)
• 44.8mg potassium (1%DV)

HOW DO YOU EAT CHIA SEEDS?

They are excellent in smoothies, mixed into yogurt, oatmeal, in jams and jellies, juices, and of course making a good banana chia pudding! You can even use them as an egg replacement.  This won’t work for things like scrambled eggs, but as a binder in baking, it works wonders!

How do you make a chia egg? Combine 1 tablespoon of chia seeds with 3 tablespoons of warm water – let it gel and use it as you would an egg in the recipe.

It’s safer to eat soaked chia seeds – it may cause a dangerous obstruction in the esophagus (5) if you eat too many dry chia seeds at once. They absorb 10x their weight in liquid meaning that your saliva or any other liquids can cause the dry chia to gel in your esophagus.

HOW TO STORE CHIA SEEDS

Most people typically use them up before they go bad and turn rancid. The best way to store chia seeds is in a cool dry place away from sunlight. We put into mason jars and then into the pantry. You can also freeze them if you won’t be using them after opening for a while.

DO CHIA SEEDS GO BAD?

If your chia seeds aren’t gelling that means they’re not as fresh. Due to the risk of esophageal obstruction we do not use recommend using ones that no longer gel or go rancid due to the choking hazard. (6)

CAN YOU EAT TOO MANY CHIA SEEDS?

Excessive fiber intake can cause abdominal discomforts like gas, bloating, constipation, and diarrhea. (7) If you’re not used to consuming large amounts of fiber you should slowly introduce these super seeds into your diet. Start with 1/2 tablespoon a day and work your way up.

We recommend you consult with your doctor or nutritionist before adding anything new to your diet. Please see our nutrition disclaimer for more information.