Rick and I have been asked lots of questions over the years about our opinion on specific foods. One of the biggest food questions that we have been asked recently is: “what is the nutrient content of chia seeds?” or some variation on this question. Chia seeds have become very popular in the last couple of years for a number of reasons, including their alpha-linolenic acid content. Alpha-linolenic acid (ALA) is an omega 3 fatty acid that is found in varying amounts in a number of foods, including leafy greens and flax seeds. Here is the ALA content of two teaspoons of chia seeds:
| Chia seeds – 2 teaspoons (8.5 g) | |
| ALA | 1.49 g |
Here are some of the other nutrients found in chia seeds:
| Chia seeds – 2 teaspoons (8.5 g) | |
| Calories | 41.7 |
| Calcium | 53.6 mg |
| Protein | 1.33 g |
| Fat | 2.61 g |
As one can see, a significant percentage (57%) of the fat in chia seeds is alpha-linolenic acid and the calcium content of these seeds is notable at almost 54 mg (for 2 teaspoons and 42 calories), considering that the adult daily value for calcium ranges from 1000 to 1200 mg. Rick and I use chia seeds to thicken our vegetable-based salad dressings, since they work well for this purpose and have a relatively neutral taste in our recipes.
Many people also ask us about the conversion of alpha-linolenic acid to DHA in the human body. Rick covers this topic in depth in our Science of Raw Food Nutrition I course and also has spoken on this subject at various health conferences. Click here to view one of his conference talks on essential fatty acids.
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4 thoughts on “What Nutrients are Found in Chia Seeds?”
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Hi Karin and Rick,
Thanks for your informative articles. Do chia seeds need to be ground to make nutrients available?
Rose
Hi Rose,
Nice to hear from you! We blend our chia seeds in dressings since we find that this makes them more digestible for us.
As a Raw Food Educator and Chef and Holistic Health Coach I am finding that many people on a raw diet, including myself, are not balancing their requirements of fat, protein and carbohydrates. And there seems to be much confusion over how to adequately get enough Omega 3's versus omega 6's. Aren't chia seeds higher in 6 than in 3? I find it so easy to fall into the trap of eating the same thing everyday, even if it is mainly plant based. I receive a lot of questions about protein intake as well as omega 3's. I would like to hold true to my beliefs that we can sustain our nutritional needs without including meat, yet when someone says they fare better on animal protein, does the statement that some people need to eat meat, hold true?
Great post! I always look forward to reading your material. I used chia seeds in my smoothies all the time. They slow the digestion and keep you satisfied for hours.