How many calories are in 10 grams of chia seeds? A complete nutritional analysis

November 30, 2025 •

4 min read

Approximately 49 calories are in a 10-gram serving of chia seeds. This nutrient-rich superfood offers a substantial amount of fiber, protein, and omega-3s, making it a valuable addition to a balanced diet.

Quick Summary

A 10-gram portion of dried chia seeds provides about 49 calories and supplies a beneficial mix of fiber, fat, and protein.

Key Points

Calorie Count: A 10-gram (approx. 1 tbsp) serving of dry chia seeds contains 49 calories.
Nutrient Dense: Chia seeds provide fiber, protein, and omega-3 fatty acids in a small portion, offering excellent nutritional value.
Aids Digestion: The high fiber content in chia seeds supports digestive health and promotes feelings of fullness.
Heart-Healthy: Omega-3s found in chia seeds help manage cholesterol and support cardiovascular health.
Versatile Ingredient: You can easily add chia seeds to smoothies, yogurt, and baked goods, or make them into a pudding.
Soaking Doesn't Change Calories: Soaking chia seeds increases their volume but does not add or remove any calories from the initial dry portion.

A detailed breakdown of chia seed nutrition

At just 10 grams—roughly one level tablespoon—chia seeds offer a concentrated source of energy and essential nutrients. This small serving size makes it easy to control calorie intake while still reaping the many benefits of the seeds. The 49 calories are derived from a healthy balance of macronutrients, with a significant amount coming from healthy fats, followed by carbohydrates and protein.

Macronutrient profile for 10 grams of chia seeds

Based on data from nutritional databases, a 10-gram serving of dried chia seeds typically contains:

Calories: 49 kcal
Total Fat: 3g
- Polyunsaturated Fat (Omega-3 ALA): 2g
Carbohydrates: 4g
- Dietary Fiber: 3g
- Net Carbs: 1g
Protein: 2g

Important vitamins and minerals

Beyond the primary macronutrients, 10 grams of chia seeds also provide a valuable source of micronutrients:

Calcium: 63mg (approximately 6% of the Daily Value)
Iron: 1mg (approximately 10% of the Daily Value)
Magnesium: 34mg (approximately 8% of the Daily Value)
Phosphorus: 86mg (approximately 12% of the Daily Value)

Health benefits of a small serving of chia seeds

Incorporating even a small 10-gram portion of chia seeds into a daily diet can have several positive effects on health. The high fiber content is particularly notable, contributing significantly to digestive health. This fiber helps promote regular bowel movements and can also create a feeling of fullness, which is beneficial for weight management. The abundance of omega-3 fatty acids, primarily alpha-linolenic acid (ALA), provides anti-inflammatory properties and supports heart health by helping to manage cholesterol levels. As a complete plant-based protein source, chia seeds are also an excellent addition for vegetarians and vegans looking to boost their protein intake.

Chia seeds vs. flax seeds: a calorie comparison

Both chia and flax seeds are celebrated for their nutritional benefits, particularly their omega-3 content. However, they have slightly different nutritional profiles that are worth comparing, even at smaller quantities. This table compares the approximate values for a 1-ounce (28-gram) serving, demonstrating how their density varies.


Nutrient	Chia Seeds (per 28g)	Flax Seeds (per 28g)
Calories	~138 kcal	~150 kcal
Fat	~9g	~12g
Carbohydrates	~12g	~8g
Fiber	~10g	~8g
Protein	~5g	~5g

While flax seeds have more calories per ounce, chia seeds offer more fiber and a similar amount of protein. Ultimately, both are excellent additions to a healthy diet, but the choice may depend on specific nutritional goals.

How to incorporate chia seeds into daily meals

Chia seeds have a mild, nutty flavor, which allows them to be easily incorporated into a variety of dishes without overpowering other ingredients. Their ability to absorb liquid and form a gel-like consistency also makes them incredibly versatile for both cooking and baking.

Simple ways to use chia seeds

Here are some ideas for adding 10 grams of chia seeds to meals:

Chia Pudding: Mix the seeds with milk (dairy or plant-based) and let it thicken overnight for a nutritious breakfast or dessert. A 10-gram serving is a great starting point.
Smoothie Booster: Blend a tablespoon into a morning smoothie for a fiber and omega-3 boost.
Yogurt or Oatmeal Topping: Sprinkle them over yogurt or a bowl of oatmeal for added texture and nutrients.
Egg Substitute: For baking, mix 10g of ground chia seeds with 3 tablespoons of water and let it sit for a few minutes to create a gel that can replace one egg.
Salad Dressing Thickener: Stir a few teaspoons into homemade vinaigrette to give it more body and nutritional value.

The effect of soaking on chia seed calories

Many wonder if soaking chia seeds in water changes their calorie content. The answer is no. When chia seeds absorb liquid, they swell up and create a gel, which adds volume and moisture but does not alter their caloric value. The 49 calories in 10 grams of dry seeds remain 49 calories, regardless of whether they are consumed dry or soaked. Soaking simply aids digestion and enhances the seeds' ability to make you feel fuller for longer due to the added volume.

Conclusion: A small seed with big nutritional value

In summary, 10 grams of chia seeds provide a modest 49 calories, delivering a powerful punch of beneficial nutrients, including fiber, omega-3s, protein, and essential minerals. This small, manageable portion size makes it easy to integrate into a balanced diet without significantly impacting overall caloric intake. The high fiber content promotes satiety and supports digestive health, while the omega-3s contribute to heart health. Whether sprinkled on yogurt, blended into a smoothie, or used to make a nutritious pudding, chia seeds are a versatile and valuable addition to any healthy eating plan. For more detailed information on chia seed consumption, refer to guidance from trusted sources like Harvard Health Publishing.

Frequently Asked Questions

No, soaking chia seeds does not change the calorie count. The seeds simply absorb the liquid, which increases their volume but does not add any additional calories.

While standard serving sizes can vary, 10 grams is a very common portion, roughly equivalent to one level tablespoon, and is a great amount to add to many meals.

A 10-gram serving of chia seeds contains approximately 4 grams of carbohydrates. Of this, about 3 grams come from dietary fiber, making the net carb count very low.

Chia seeds can support weight loss due to their high fiber and protein content, which promotes satiety and can help reduce overall calorie intake by making you feel full for longer. They are not a magic solution on their own.

The primary fat source in chia seeds is polyunsaturated fat, specifically alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known for its health benefits.

Yes, you can eat dry chia seeds by sprinkling them on foods, but it is highly recommended to consume them with plenty of water. Because they expand so much, eating large amounts of dry seeds without enough hydration can cause digestive issues or make them difficult to swallow.

Chia and flax seeds have similar nutritional profiles. Chia seeds tend to have slightly fewer calories and more fiber per ounce, while flax seeds contain slightly more omega-3s and other minerals.

Net carbs refer to the total carbohydrates minus the dietary fiber. In a 10-gram serving of chia seeds, which has 4g of total carbs and 3g of fiber, the net carb count is just 1 gram.