9/2/2023 0 Comments .25 cups in oz![]() SUMMARYĬhia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. However, they are not recommended as the sole protein source for children ( 26, 27). Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein. High protein intake is associated with increased fullness after meals and reduced food intake ( 24, 25). ProteinĬhia seeds contain 19% protein - a similar amount to other seeds but more than most cereals and grains ( 1, 10, 22, 23). 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 ( 17, 18, 19, 20, 21). 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). Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body ( 14).īecause they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio.Ī 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 ( 15, 16). In fact, chia seeds are the best known plant-based source of omega-3 fatty acids - even better than flaxseed ( 12, 13). One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.Ībout 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). ( 7).Ĭhia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health ( 6, 8). More than 80% of the carb content of chia seeds is in the form of fiber.Ī 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 ( 6).Ĭhia seeds contain both insoluble and soluble fiber. ![]() ![]() Notably, chia seeds are also free of gluten. The nutrients in 3.5 ounces (100 grams) of chia seeds are ( 5): Chia seeds contain 138 calories per ounce (28 grams).īy weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein. ![]()
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