How many calories are in 2 spoons of chia seeds?

November 28, 2025 •

4 min read

According to the U.S. Department of Agriculture, one ounce (or about two tablespoons) of dried chia seeds contains approximately 138 calories. Learning how many calories are in 2 spoons of chia seeds is key for anyone tracking their intake while still benefiting from their rich fiber, protein, and omega-3 content.

Quick Summary

A standard two-tablespoon serving of chia seeds contains around 138 calories. This serving also provides significant amounts of fiber, protein, and omega-3 fatty acids, making it a nutrient-dense addition to many diets.

Key Points

138 Calories: A standard two-tablespoon serving of dried chia seeds contains approximately 138 calories.
Rich in Fiber: Almost all the carbohydrates in chia seeds are fiber, which aids digestion and promotes a feeling of fullness.
High in Omega-3s: Chia seeds are an excellent plant-based source of omega-3 fatty acids, crucial for heart and brain health.
Complete Plant Protein: They provide all nine essential amino acids, making them a complete protein source for those on a plant-based diet.
Bone Health Minerals: This superfood is rich in minerals like calcium, magnesium, and phosphorus, which are vital for strong bones.
Versatile Ingredient: Chia seeds can be easily incorporated into many meals, including puddings, smoothies, and as an egg substitute in baking.
Must Soak or Hydrate: Due to their high absorbency, it is crucial to consume chia seeds with ample liquid to prevent digestive issues.

The Nutritional Breakdown of Two Tablespoons of Chia Seeds

When assessing the nutritional impact of a food, it's essential to look beyond just the calorie count. Two tablespoons of chia seeds, equivalent to about one ounce (28g), provide a wealth of nutrients in addition to their approximately 138 calories. This serving size is a powerhouse of dietary fiber, healthy fats, and protein, making it an excellent addition to a balanced diet.

Macronutrient Profile

The calories from chia seeds come primarily from a balanced mix of fats, carbohydrates, and protein. In a typical two-tablespoon serving, the nutritional distribution looks like this:

Fat: Around 8.7 grams, with a notable portion being heart-healthy omega-3 alpha-linolenic acid (ALA).
Carbohydrates: Approximately 11.9 grams, almost all of which is dietary fiber.
Protein: Around 4.7 grams, offering a complete plant-based protein source.

This high fiber content is particularly significant. When chia seeds are exposed to liquid, they form a gel-like substance that expands in the stomach. This can help you feel full for longer, potentially reducing overall calorie intake throughout the day.

Health Benefits Beyond Calories

The value of chia seeds extends far beyond their energy contribution. Their unique nutritional composition offers several significant health benefits:

Fiber for Digestive Health

The high soluble and insoluble fiber content is excellent for gut health and regularity. Fiber helps prevent constipation and acts as a prebiotic, feeding the beneficial bacteria in your gut.

Omega-3 Fatty Acids for Heart Health

Chia seeds are one of the richest plant-based sources of omega-3s, which are crucial for reducing inflammation and supporting cardiovascular health. These fatty acids can help lower blood pressure and triglyceride levels.

Complete Plant-Based Protein

For vegetarians, vegans, or anyone looking to add more plant-based protein to their diet, chia seeds are a complete protein source, meaning they contain all nine essential amino acids. This makes them a more efficient source of protein compared to many other plant foods.

Minerals for Bone Strength

This superseed is also a fantastic source of several minerals vital for bone health, including calcium, magnesium, and phosphorus.

Comparison: Chia Seeds vs. Flax Seeds

To better understand the nutritional offering of chia seeds, let's compare a standard two-tablespoon serving to a similar serving of flax seeds. The preparation method is a key difference; while chia seeds can be eaten whole, flax seeds must be ground to be fully digested.


Nutrient (per 2 tbsp)	Chia Seeds	Ground Flax Seeds
Calories	~138	~110
Fat	~8.7 g	~9 g
Fiber	~9.8 g	~5.6 g
Protein	~4.7 g	~3.8 g
Omega-3s (ALA)	~4-6 g	~3.2 g

Note: Nutritional values can vary slightly depending on the brand and source. The comparison shows that while calorie and fat content are similar, chia seeds offer more fiber and ALA omega-3s in a two-tablespoon serving.

How to Incorporate Chia Seeds into Your Diet

Integrating chia seeds into your meals is simple and versatile. Their mild flavor allows them to be added to both sweet and savory dishes without overpowering other ingredients.

Easy ways to enjoy chia seeds:

Chia Pudding: A classic. Combine seeds with milk (dairy or plant-based) and let it thicken overnight for a delicious, healthy breakfast or dessert.
Smoothie Boost: Add a tablespoon or two to your morning smoothie for an extra dose of fiber, protein, and omega-3s.
Egg Substitute: When baking, mix one tablespoon of chia seeds with three tablespoons of water and let it sit for 5-10 minutes to create a gel that can replace one egg.
Topping for Yogurt or Oatmeal: Sprinkle them on top of yogurt, oatmeal, or even salads for added texture and nutrition.

A Word of Caution: Consuming Chia Seeds Safely

Due to their incredible water-absorbing properties, it is crucial to consume chia seeds with plenty of fluids. Eating them dry in large quantities can be a choking hazard or cause digestive issues like bloating or gas. Always allow them to soak and expand in liquid or combine them with a moist food to ensure safe and proper digestion. For more detailed nutritional information, consult the U.S. Department of Agriculture's FoodData Central at https://fdc.nal.usda.gov.

Conclusion

To sum up, two tablespoons of chia seeds provide roughly 138 calories, making them a relatively low-calorie but highly nutrient-dense addition to your diet. Packed with fiber, protein, and essential omega-3 fatty acids, they offer numerous health benefits beyond just energy. By incorporating them thoughtfully into your meals, you can boost your nutrition without significantly impacting your overall calorie goals. Their versatility and mild flavor make them an effortless ingredient to use in a wide variety of recipes, from puddings and smoothies to baked goods.

Frequently Asked Questions

A single tablespoon of chia seeds contains approximately half the calories of a two-tablespoon serving, which is about 69 calories.

While chia seeds are healthy, they are not calorie-free. Consuming them in excess without considering your overall daily intake can lead to a calorie surplus and potential weight gain.

No, you do not need to grind chia seeds to absorb their nutrients, unlike flax seeds. The body can digest them whole, though soaking them first is recommended for optimal digestion.

For weight management, it is recommended to consume chia seeds with plenty of water or mixed into a meal. The fiber will absorb liquid and expand in your stomach, helping you feel fuller longer and reducing appetite.

Compared to other seeds like flax, chia seeds have a similar calorie count per serving but tend to offer more fiber. For example, two tablespoons of flax seeds have around 110 calories, versus 138 for chia seeds.

It is not recommended to eat large quantities of dry chia seeds due to their high fiber content and ability to absorb water. For most people, a small sprinkling may be fine, but soaking or mixing with liquids is the safest approach to prevent potential digestive discomfort or choking.

You can add chia seeds to low-calorie foods and drinks like water with lemon, unsweetened yogurt, or vegetable smoothies. This boosts the fiber and nutrients without a significant increase in calories, aiding satiety.