Chia Seeds has a low glycemic index of 1 (typical range 0 to 5). A serving of 1 oz (28 g) has a glycemic load of 0, which is low. Per 100 g it provides 486 calories, 16.5 g protein, 42.1 g carbohydrate (34.4 g fiber, 0 g sugars) and 30.7 g fat.
Serving used for glycemic load: 1 oz (28 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 486 kcal | 136 kcal |
| Protein | 16.5 g | 4.6 g |
| Carbohydrate | 42.1 g | 11.8 g |
| Fiber | 34.4 g | 9.6 g |
| Sugars | 0 g | 0 g |
| Fat | 30.7 g | 8.6 g |
| Saturated fat | 3.3 g | 0.9 g |
| Sodium | 16 mg | 4 mg |
| Potassium | 407 mg | 114 mg |
Other nuts & seeds with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Macadamia Nuts | 0 | 0 |
| Pine Nuts | 0 | 0 |
| Peanuts | 14 | 0 |
| Sesame Seeds | 10 | 0 |
| Watermelon Seeds | 10 | 0 |
Chia Seeds has a glycemic index of 1, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 oz (28 g) serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of chia seeds has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Chia Seeds has 486 calories per 100 g, and about 136 calories in a 1 oz (28 g) serving.
Chia Seeds is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Seeds, chia seeds, dried” (FDC 170554). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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