Chia Seeds
Tiny seeds that swell into a gel in liquid, delivering a rare plant source of omega-3s alongside fiber and calcium.
Heart Health
Gut Health
Bone Health
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.
Chia Seeds
Per
2 tbsp (28g)
Calories
136
Vitamin K
0%
Vitamin A
0%
Vitamin C
1%
Vitamin B12
0%
Vitamin D
0%
Iron
12%
Magnesium
22%
Potassium
2%
Calcium
14%
Fiber
9.6g
Nutrition Highlights
Omega-3 ALA, fiber, calcium, protein
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
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.
Absorption Boost
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
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
Storage
Store in an airtight container in a cool, dark place; whole seeds keep well for up to two years.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Fullness and appetite control
Objective
(Quarterly)
Omega-3 index
Fasting triglycerides