Chia Seeds
Serving size: 2 tbsp (28g)
Why Eat Chia Seeds?
Chia seeds are the omega-3 champion of the plant world, providing over 300% of your daily ALA omega-3s in just 2 tablespoons. They're also exceptionally high in fiber, which supports digestive health and helps maintain stable blood sugar levels.
Chia Seeds contains 156x more omega-3 per serving than Pumpkin Seeds.
At a Glance
Nutrient Fingerprint
Chia Seeds's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Omega-3 (% DV) vs similar Seeds
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Chia Seeds per serving (2 tbsp (28g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Chia Seeds
Storage & Selection Tips
How to Select
Chia seeds should be uniform in color (black, white, or mixed) without musty odors.
How to Store
Store in an airtight container in a cool, dark pantry. No refrigeration needed for whole seeds.
Shelf Life
Chia seeds last 2-4 years unopened, 1-2 years after opening if stored properly.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Chia Seeds Appears in These Nutrient Guides
Magnesium
22% DV per serving
Iron
12% DV per serving
Omega-3
312% DV per serving
Calcium
14% DV per serving
Zinc
12% DV per serving
Folate
4% DV per serving
Fiber
34% DV per serving
Potassium
2% DV per serving
Selenium
27% DV per serving
Vitamin E
1% DV per serving
Manganese
35% DV per serving
Phosphorus
19% DV per serving
Copper
33% DV per serving
Thiamin (Vitamin B1)
17% DV per serving
Niacin (Vitamin B3)
16% DV per serving
Protein
9% DV per serving
Leucine
15% DV per serving
Isoleucine
14% DV per serving
Valine
16% DV per serving
Tryptophan
44% DV per serving
Lysine
14% DV per serving
Similar Foods (Seeds)
Compare Chia Seeds
See how Chia Seeds stacks up against another food, nutrient by nutrient.
Chia Seeds Supports These Goals
Replace Your Supplements
See how Chia Seeds fits into a complete whole-food nutrition plan. Our free tool builds a personalized food stack based on your supplement goals.
Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.