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Both thiamin and niacin are involved in biochemical processes that enable the body to metabolize carbohydrates, fats and amino acids (protein). Chia seeds are not a good source of sodium.Ĭhia seeds are a very good dietary source of vitamin B1 (thiamin) and vitamin B3 (niacin). Other minerals that are abundant in chia seeds include copper, iron, manganese, phosphorus and zinc (for details, see the Chia Nutrient Facts tables at the end of this article). Two tablespoons of chia seeds will provide you with 13% of the daily value for calcium and 18% of the daily value for magnesium. They are a particularly good source of the calcium-magnesium combo, which is needed for strong bones and a healthy nervous system. Nutrients and phytochemicals that contribute to the antioxidant capacity of chia seeds include flavonoids (such as quercetin, myricetin, kaempferol), phenolic acids (such as caffeic acid), lignin (don't confuse this with lignan which is a phytoestrogen found in flaxseed), and vitamins C and E.Īre chia seeds a good source of minerals?Ĭhia seeds are an excellent source of minerals. With this antioxidant rating, chia seeds beat many common food sources of antioxidants including blackberries, grapes, pineapple, mango, noni fruit and carambola. According to a research paper by Dolores Alvardado from the University of the Valley of Guatemala, chia seeds have an antioxidant rating of over 1900, expressed as Vitamin C Equivalent Antioxidant Capacity (milligrams of vitamin C per 100 grams). Yes, chia seeds are an extremely good source of antioxidants. Chia oil is more calorie-dense, with a single tablespoon of chia oil providing a whopping 120 calories, so be sure to use it sparingly. Two tablespoons of dried whole chia seeds provide 98 calories. Most of the remaining fatty acids, both in whole chia seeds and in chia oil, are omega-6 fats.Ĭhia seeds are calorie-dense, but as the average recommended daily dose is only 2 tablespoons of dried seeds, these little goodies will not contribute that many calories to your diet. Whole chia seeds contain about 18 grams of omega-3 fats per 100 grams, and chia oil contains even more: 55 grams per 100 milliliters (or 1.94 oz per 0.4 US cup). Nutritional AnalysisĬhia seeds are at the top of the list of plant-based dietary sources of omega-3 fats, the health promoting essential fatty acids that are touted for their heart health protecting and inflammation fighting properties.
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If you want to skip the analysis and go straight to the charts, click here or scroll down to the bottom of this page. For example: A 100-gram serving of chia seeds contains 669 milligrams of calcium – thus, the amount of calcium in 1 tablespoon of chia seeds is 66.9 milligrams. If you need the nutrition facts for chia seeds per 1 tablespoon (tbsp) instead of 100 grams, simply divide each value by 10. For easy comparison with other foods, the charts provide the actual amounts per 100 grams, as well as the percentages of daily values (%DV) per 100 grams. We then present detailed nutrition fact charts which provide data on a whole array of nutrients found in chia, broken by the type of nutrient (macronutrients, vitamins, minerals, and other). In this article, we first analyse the nutritional value and calorie count of whole chia seeds. But exactly how many health-benefiting nutrients do these tiny mottled seeds contain? The nutritional value of chia seeds, the dried seeds of the Salvia hispanica plant, is far superior to most other seeds and nuts. Nutritional Value of Chia Seeds & the Complete Nutrient and Calorie Profile