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Chia seeds

2 tbsp chia seeds (≈28 g) per serving.

4.7g

protein per serving

Calories

138

per serving

Protein density

3.4

g per 100 cal

29.4

cal per 1g protein

To hit 30g protein

6.4 tbsp

638g · 881 cal

Macro breakdown

Protein4.7g(13%)

Carbs12g(33%)

Fat8.7g(54%)

Fiber9.8g

Tips to maximize nutrition

1.Store Chia seeds in an airtight container in a cool, dark place

2.Toast lightly to enhance flavor and crunch

3.Portion into small containers to avoid overeating

4.Add to oatmeal, yogurt, or salads for protein and healthy fats

5.Choose unsalted varieties to control sodium intake

Pairs well with

Similar nut & seed foods

2 tbsp almond butter (32 g)

1 oz almonds (~23 kernels, 28 g)

1 oz raw cashews (28 g)

Meals with Chia seeds

See all meals →

Greek Yogurt Parfait

Creamy Greek yogurt layered with chia seeds, peanut butter, and fresh raspberries. A no-cook breakfast that hits 30g protein with 18g fiber.

VegetarianNo Eggs

Cottage Cheese Fruit Bowl

Simple cottage cheese bowl topped with chia seeds and fresh raspberries. Quick no-cook breakfast with 30g protein.

VegetarianNo Eggs

Tofu Berry Smoothie

Blended tofu smoothie with raspberries, chia seeds, and hemp hearts. Vegan power smoothie with 33g protein.

VeganVegetarian

Cottage Cheese, Raspberries and Chia

Cottage cheese with fresh raspberries and chia seeds. High fiber snack with 16g protein and 13g fiber.

Nutty Protein Shake

Blended shake with peanut butter, hemp hearts, and chia seeds. Vegan with 20g protein.

VeganDairy-Free

Chickpea Chia Snack

Roasted chickpeas with chia seeds. Crunchy vegan snack with 17g protein and 17g fiber.

VeganDairy-Free

Frequently Asked Questions

Chia seeds contains 4.7g of protein per serving. This makes it a moderate protein source with a protein density score of 3.4 (grams of protein per 100 calories).

You need approximately 6.4 servings of Chia seeds to reach 30g of protein, which would provide about 881 calories. Consider combining with other protein sources for a more practical portion size.

Chia seeds provides 4.7g of protein for 138 calories, giving it a calorie cost of 29.4 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Chia seeds contains 9.8g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16