Chia seeds
(c) photo WikipediaAverage serving
12.19g
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Nutrients (per 100g)
| Nutrient | Value | % DV | |||
|---|---|---|---|---|---|
| Energy | |||||
| Energy (kcal) | 486 kcal | ||||
| Energy (kJ) | 2034 specific_gravity | ||||
| Minerals | |||||
| Iron, Fe | 7.72 mg | 43% | |||
| Sodium, Na | 16 mg | 1% | |||
| Potassium, K | 407 mg | 12% | |||
| Zinc, Zn | 4.58 mg | 31% | |||
| Calcium, Ca | 631 mg | 63% | |||
| Magnesium, Mg | 335 mg | 84% | |||
| Phosphorus, P | 860 mg | 86% | |||
| Copper, Cu | 0.924 mg | 46% | |||
| Manganese, Mn | 2.723 mg | 136% | |||
| Selenium, Se | 55.2 ug | 79% | |||
| Fibers | |||||
| Fiber, total dietary | 34.4 g | 138% | |||
| Protein | |||||
| Protein | 16.54 g | 33% | |||
| Tryptophan | 0.436 g | ||||
| Threonine | 0.709 g | ||||
| Methionine | 0.588 g | ||||
| Phenylalanine | 1.016 g | ||||
| Isoleucine | 0.801 g | ||||
| Leucine | 1.371 g | ||||
| Lysine | 0.97 g | ||||
| Valine | 0.95 g | ||||
| Histidine | 0.531 g | ||||
| Carbohydrates | |||||
| Carbohydrate, by difference | 42.12 g | 14% | |||
| Fats | |||||
| Total lipid (fat) | 30.74 g | 47% | |||
| Saturated fats | |||||
| Fatty acids, total saturated | 3.33 g | 17% | |||
| 16:0 | 2.17 g | ||||
| 18:0 | 0.912 g | ||||
| 17:0 | 0.063 g | ||||
| 14:0 | 0.03 g | ||||
| 22:0 | 0.032 g | ||||
| 20:0 | 0.093 g | ||||
| 15:0 | 0.03 g | ||||
| Monounsaturated fats | |||||
| Fatty acids, total monounsaturated | 2.309 g | ||||
| 16:1 | 0.029 g | ||||
| 18:1 | 2.203 g | ||||
| 14:1 | 0.03 g | ||||
| 20:1 | 0.046 g | ||||
| Polyunsaturated fats | |||||
| Omega 3 (total) | 35.66 g | 2641% | |||
| Fatty acids, total polyunsaturated | 23.665 g | ||||
| 18:2 n-6 c,c | 5.835 g | ||||
| 18:3 n-3 c,c,c (ALA) | 17.83 g | ||||
| 18:2 | 5.835 g | ||||
| 18:3 | 17.83 g | ||||
| Trans fats | |||||
| Fatty acids, total trans | 0.14 g | ||||
| Vitamins | |||||
| Vitamin A, IU | 54 iu | 1% | |||
| Vitamin C, total ascorbic acid | 1.6 mg | 3% | |||
| Folate, total | 49 ug | 12% | |||
| Vitamin E (alpha-tocopherol) | 0.5 mg | 2% | |||
| Thiamin | 0.62 mg | 41% | |||
| Riboflavin | 0.17 mg | 10% | |||
| Folate, food | 49 ug | 12% | |||
| Niacin | 8.83 mg | 44% | |||
| General | |||||
| Ash | 4.8 g | ||||
| Water | 5.8 g | 0% | |||
| Unclassified | |||||
| Tyrosine | 0.563 g | ||||
| Alanine | 1.044 g | ||||
| Glutamic acid | 3.5 g | ||||
| Glycine | 0.943 g | ||||
| Proline | 0.776 g | ||||
| Cystine | 0.407 g | ||||
| Arginine | 2.143 g | ||||
| Aspartic acid | 1.689 g | ||||
| Serine | 1.049 g | ||||
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov