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Calories in Chia Seeds

Chia seeds have gained significant popularity in recent years as a superfood packed with nutrients. Among the various health benefits associated with chia seeds, their calorie content is a crucial aspect that interests many health-conscious individuals. These tiny seeds, originating from the Salvia hispanica plant, are renowned for their high nutritional value, including omega-3 fatty acids, fibre, and antioxidants. Whether you are looking to shed a few pounds, enhance your diet, or simply make informed choices about your food, understanding the calories in chia seeds is a valuable starting point for your journey to a healthier lifestyle.

Nutrition Facts About Chia Seeds

You can refer to the table given below to understand the nutrient profile of chia seeds. 

Nutrients in 100 grams of Chia Seeds

Quantity

Calories

486

Water

6%

Carbohydrates

42.1 grams

Protein 

16.5 grams

Sugar

0 grams

Fibre

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

How Many Calories Does Chia Seeds Have?

In your attempt to lead a healthy lifestyle you may find yourself wondering how many calories the food you consume on a daily basis contains.  The table given below can help you understand the calories found in various servings of chia seeds. 

Chia Seeds Portion Size

Calories

Chia seeds calories (1 tbsp)

73

Chia seeds calories (1 tsp)

17

2 tbsp chia seeds calories

146

Chia seeds calories (1 cup)

486

Chia seeds calories (1 oz/28.4 grams)

138

Calories in Common Food Items with Chia Seeds

A number of chia seed-based recipes have been developed in order to eat this nutritious superfood in delicious and innovative ways. Hence, a few of these varieties have been mentioned in the table below along with their calorie counts:

Dishes Containing Chia Seeds and Serving Size

Calories

Chia water (1 oz)

100

Chia seed pudding (1 cup)

200

Banana, almond and chia seed smoothie (1 glass)

229.4

Chia seed cereal (28g)

138

Chia seed fruit salad (1 bowl)

243

Chia seed flatbread (100g)

420

Quinoa chia seed protein bar (1 bar)

275

Health Benefits of Eating Chia Seeds

Provided you continue to eat chia seeds on a regular basis and incorporate them into your diet, you can benefit from the health benefits they boast. Some of the more apparent health benefits of chia seeds have been discussed below.

  • Rich in Nutrients:

Chia seeds are a nutritional powerhouse. They are packed with essential nutrients, including fibre, protein, healthy fats, vitamins, and minerals. Just a single ounce (about 2 tablespoons) of chia seeds provides a substantial amount of nutrients, making them an excellent addition to your diet.

  • High in Fibre:

Chia seeds are an exceptional source of dietary fibre, which offers several health benefits. Fibre aids digestion, helps maintain a feeling of fullness, and regulates blood sugar levels. Including chia seeds in your diet can support healthy digestion and contribute to weight management. 

  • Omega-3 Fatty Acids:

Chia seeds are one of the richest plant sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are known for their heart-protective properties, reducing inflammation, and improving brain health. These essential fatty acids can help lower the risk of cardiovascular diseases and support overall well-being.

  • Antioxidant Properties:

Chia seeds are abundant in antioxidants, including quercetin, kaempferol, and chlorogenic acid. Antioxidants help combat free radicals in the body, reducing oxidative stress and the risk of chronic diseases. Consuming foods rich in antioxidants, like chia seeds, can bolster your overall health.

  • Protein-Rich:

Chia seeds are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is crucial for muscle health, and including chia seeds can help meet your protein needs, especially if you follow a plant-based diet. 

  • Weight Management:

Chia seeds can be a valuable tool in weight management. The combination of fibre, protein, and healthy fats in chia seeds can help keep you feeling full and satisfied, reducing the likelihood of overeating. Additionally, their low-calorie content makes them an ideal option for those watching their calorie intake.

  • Blood Sugar Control:

The high fibre content in chia seeds can help stabilise blood sugar levels. It slows down the digestion and absorption of carbohydrates, preventing spikes and crashes in blood sugar. This makes chia seeds a beneficial addition for individuals with diabetes or those at risk of developing the condition.

  • Bone Health:

Chia seeds are rich in essential minerals like calcium, phosphorus, and magnesium, all of which are vital for maintaining strong and healthy bones. Consuming chia seeds can contribute to bone density and prevent conditions like osteoporosis.

  • Hydration:

Chia seeds have a remarkable ability to absorb and retain water, forming a gel-like substance. This unique property can help maintain hydration, making them an excellent choice for athletes or those who need to stay well-hydrated.

  • Versatile and Easy to Include:

Chia seeds are incredibly versatile and can be incorporated into various dishes. They can be added to smoothies, yoghourt, oatmeal, salads, or used as an egg substitute in vegan baking. Their mild flavour allows them to blend seamlessly with different foods, enhancing both the texture and nutritional value of your meals.

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How Many Chia Seeds Should You Consume Every Day?

Adults are often recommended to consume 1.5 tablespoons or 20g of chia seeds twice a day. If you consume chia seeds on a daily basis, make sure to drinks plenty of water to avoid any digestive issues.

Conclusion

In conclusion, understanding the calorie content of chia seeds is a valuable aspect of managing your nutritional intake. These tiny seeds offer a multitude of health benefits, making them an excellent addition to any diet. Whether you're aiming for weight management, improved digestion, or overall well-being, chia seeds are a versatile and nutritious choice.

 

While chia seeds can support your health goals, it's also essential to consider other aspects of your well-being. Just as you invest in your nutritional health, don't forget to protect your financial health with a robust health insurance plan. health insurance on Bajaj Markets offers a range of options to suit your specific needs, providing peace of mind and financial security in times of medical uncertainty. So, as you continue to make informed choices about your diet and health, consider safeguarding your financial future with the right health insurance coverage.

FAQs on Calories in Chia Seeds

What are the health benefits associated with the consumption of chia seeds?

The health benefits associated with the consumption of chia seeds include the following.

  1. Increases blood levels of omega-3

  2. Improves blood sugar control

  3. Lowers blood pressure

  4. Increases fibre intake

What’s the appropriate amount of chia seeds I should consume each day?

Adults are often recommended to consume 1.5 tablespoons or 20 grams of chia seeds twice a day.

How many calories does 1 spoon of chia seeds have?

 1 tablespoon chia seeds calories amount to 73.

What kinds of meals with chia seeds can I incorporate in my diet?

The following drinks and dishes contain chia seeds and can be incorporated into your diet with ease.

  1. Chia water 

  2. Chia seed pudding 

  3. Banana, almond and chia seed smoothie 

  4. Chia seed cereal

  5. Chia seed fruit salad

  6. Chia seed flatbread 

  7. Quinoa chia seed protein bar

Can consuming chia seeds help with weight management despite their calorie content?

Yes, chia seeds can be beneficial for weight management despite their calorie content. This is because chia seeds are rich in fibre, protein, and healthy fats, which can help increase feelings of fullness and satiety. Additionally, the high fibre content can slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. Including chia seeds in your diet can support your weight management efforts and help you consume fewer calories overall.

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