Heart & Circulation
Chia Seeds
Tiny seeds that swell into a gel in liquid, delivering a rare plant source of omega-3s alongside fiber and calcium.
Gut Health
Heart Health
Energy
Serving
2 tbsp (28g)
Calories Per Serving
136
Key nutrients
Omega-3 ALA, fiber, calcium, protein
Nutrient density
Not officially rated
Why it’s worth eating
Chia seeds are rich in omega-3 fatty acids, fiber, calcium, and protein. These tiny seeds are great for digestive health and can help maintain healthy blood sugar levels. Add chia seeds to yogurt, smoothies, or use them to create homemade puddings.
What you may notice
Digestive regularity
Fullness and appetite control
Markers worth tracking
Omega-3 index
Fasting triglycerides
How to eat it
Soak in liquid for at least 10 minutes before eating, the gel forms as the seed coat hydrates, which also makes the fiber gentler on digestion.
Pairs well with
Vitamin C-rich fruit, helps convert chia's ALA into more active omega-3 forms
Yogurt or milk, adds protein that complements chia's amino acid profile
Storage
Store in an airtight container in a cool, dark place; whole seeds keep well for up to two years.
The numbers, per 2 tbsp (28g)
0%
Vitamin K
0%
Vitamin A
1%
Vitamin C
14%
Calcium
12%
Iron
22%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
9.6g
Seeds, chia seeds, dried (FDC 170554)
Evidence
B
Human evidence is limited to small, mixed-result trials. The strongest (still weak) signal is for blood pressure and inflammation, not glycemic control or weight loss.
Study dose vs. serving
37 g/day lowered SBP 6.3 mmHg and hs-CRP about 40%, but NO change in HbA1c. A separate trial at 50 g/day for 12 weeks found no weight loss or risk-factor improvement. 37 g is modestly above a typical 25-28 g serving.
Vuksan V, Whitham D, Sievenpiper JL, et al. Diabetes Care. 2007;30(11):2804-2810. DOI 10.2337/dc07-1144. Crossover RCT, n=20 type-2 diabetics, 12 weeks.
Use caution if
You take blood thinners, high omega-3 intake can mildly affect clotting at high doses
You have swallowing difficulties, always hydrate chia before eating to avoid choking risk
Details
Type
Carbs
Season
Pantry, year-round
Forms
Whole seed, ground, pre-hydrated gel
Price
Mid
Bioactive
ALA omega-3 (about 5 g per 2 tbsp) plus gel-forming soluble mucilage
Heat stable
Yes - typically eaten raw or soaked
Reliability
4 / 5
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