Chia seed calories by the ounce
138 calories in an ounce of chia
An ounce of dried chia seeds has 138 calories. That's 28.35 g, the only portion USDA lists for chia.
Half an ounce has 69 calories, and two ounces, 56.7 g, have 276.
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.
Fat, fiber and protein in an ounce
An ounce has 8.7 g of fat and 4.7 g of protein. Of its 11.9 g of carbs, 9.8 g are fiber.
USDA's chia record has no sugar value.
Adding chia to oatmeal or yogurt? Oats, Greek yogurt, almonds and roasted pumpkin seeds have their own pages, and the full list of calorie references has more.
| Nutrient | 1 oz chia seeds | Per 100 g |
|---|---|---|
| Calories | 138 kcal | 486 kcal |
| Protein | 4.7 g | 16.5 g |
| Carbs | 11.9 g | 42.1 g |
| Fat | 8.7 g | 30.7 g |
| Fiber | 9.8 g | 34.4 g |
| Sodium | 4.5 mg | 16 mg |
- Calories in oats
- Calories in Greek yogurt
- Calories in almonds
- Calories in roasted pumpkin seeds
- All calorie references
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.
From half an ounce to two ounces
Chia seeds have 486 calories per 100 g. USDA doesn't list a tablespoon of chia, so the half ounce and two ounces here are worked out from its ounce.
If you measure with a spoon, weigh one spoonful once and use that weight from then on.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sodium mg | Portion source |
|---|---|---|---|---|---|---|---|---|
| 1 oz chia seeds | 28.35 g | 138 | 4.7 | 11.9 | 8.7 | 9.8 | 4.5 | USDA portion, 1 oz |
| Half an ounce of chia seeds | 14.175 g | 69 | 2.3 | 6 | 4.4 | 4.9 | 2.3 | Half an ounce, computed from USDA's 1 oz |
| Two ounces of chia seeds | 56.7 g | 276 | 9.4 | 23.9 | 17.4 | 19.5 | 9.1 | 2 oz, computed from USDA's 1 oz |
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.
Chia soaked in milk or water
Every number here is for dried seeds. For chia pudding, weigh the seeds before they go into the liquid, then count the milk or juice on its own.
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.
Weigh the dry seeds
Enter the dry weight in grams and the calculator works it out from USDA's dried chia seeds.
Made a chia pudding? Describe the whole jar to TrueCal and check what it estimates.
28.35 g has about 138 calories.
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.
How much fiber does an ounce of chia have?
An ounce of dried chia seeds has 9.8 g of fiber. Per 100 g it's 34.4 g.
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.
Is there sugar in chia seeds?
USDA's dried chia record doesn't list a sugar value, so there's no USDA number to give. It lists 11.9 g of carbs per ounce, and 9.8 g of those are fiber.
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Seeds, chia seeds, dried. Source checked September 29, 2026.