Organic Chia seeds contain 138 calories per ounce (28 grams).

By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein.

The nutrients in 3.5 ounces (100 grams) of chia seeds are (5Trusted Source):

• Calories: 486
• Water: 6%
• Protein: 16.5 grams
• Carbs: 42.1 grams
• Sugar: 0 grams
• Fiber: 34.4 grams
• Fat: 30.7 grams
  • Saturated: 3.33 grams
  • Monounsaturated: 2.31 grams
  • Polyunsaturated: 23.67 grams
  • Omega-3: 17.83 grams
  • Omega-6: 5.84 grams
  • Trans: 0.14 grams

Notably, chia seeds are also free of gluten.

Carbs and fiber of Organic Chia seeds

More than 80% of the carb content of chia seeds is in the form of fiber. A single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the Reference Daily Intake (RDI) for women and men — 25 and 38 grams per day, respectively (6Trusted Source). Chia seeds contain both insoluble and soluble fiber. (7Trusted Source). Chia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health (6Trusted Source, 8Trusted Source).

Organic Chia seeds

Fat contains in Organic Chia seeds

One of the unique characteristics of Organic Chia seeds is their high content of heart-healthy omega-3 fatty acids.

About 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids (9, 10, 11).

In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed (12, 13Trusted Source).

Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body .

Because they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio.

A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death (15Trusted Source, 16Trusted Source).

However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil (EPA and DHA).

The ALA found in chia needs to be converted into the active forms (EPA and DHA) before your body can use it, and this process is often inefficient.

Protein

Organic Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains (1, 10, 22, 23).

High protein intake is associated with increased fullness after meals and reduced food intake (24Trusted Source, 25Trusted Source).

Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein. However, they are not recommended as the sole protein source for children (26, 27Trusted Source).