Chia seeds and its nutrition facts
What Is Chia? Chia seeds originate from a flowering plant Salvia Hispanica. This plant is included in the mint family and produces natively in Central and South America. Now due to chia seeds nutrition facts, they are grown commercially in Argentina, Bolivia, Ecuador, Nicaragua Guatemala, and Mexico. Australia is the biggest producer country of chia seeds. They are found in different colors such as dark brown, gray, black, and white. Physically they looked as tiny oval and the flavor is neutral. The ancient Mayan and Aztec cultures traditionally used it as an energy booster and medicinal purpose. Mayan word “Chia” means strength.
Chia seeds nutrition facts chia seeds nutritional value is high as compared to any other seeds for many reasons. They are easy to digest, low in cholesterol, and sodium and they contain more nutrients than flax seeds. Chia seeds are excellent sources of dietary fiber, protein, essential fats, antioxidants, calcium and phosphorus, manganese, various vitamins like B vitamins. Hence they are considering good for health.
Take a look at detailed chia seeds nutrition facts charts and the percentages of daily values (Nutrients amounts per 100 grams).
Nutrient per 100 grams Percentages of daily values
Water 4-5 gm NA
Fiber 36-40 grams 151 %
Protein 15-17 grams 31 %
Fat 30-31 grams NA
Carbohydrates 42-44 grams 15-31 %
Vitamin A Equiv. 30-54 mg 7-9 %
Thiamin (B1) 0.6-0.8 mg 50-53 %
Riboflavin (B2) 0.05-0.17 mg 3-14 %
Niacin (B3) 8.6-8.85 mg 43-59 %
Pyridoxine (B6) 0.1 mg 5 %
Folic acid (B9) 49 mg 12 %
Cobalamin (B12) 0.1 mcg 2 %
Vitamin C 1.6-3.7 mg 2-6 %
Vitamin E 0.5-0.74 mg 3-4%
Calcium 630-670 mg 63-67 %
Magnesium 330-360 mg 90-94 %
Manganese 2.2 -2.7mg 110-130 %
Phosphorus 770-890 mg 77-123 %
Copper (Cu) 0.5-1.50 mg 60-70 %
Zinc 3.5-4.6 mg 23 -46%
Iron (Fe) 7.70-8 mg 45-59 %
Potassium 400-712 mg 09-20 %
Sodium (Na) 10.7-16.0 mg (< 1 %)
*Saturated-3.330 gm, Monounsaturated-2.309 gm, Polyunsaturated- 23.665 gm
These chia seeds Nutrients help us to weight loss, smooth digestion, prevent hypertension, reduce the risk of heart disease and cancer, and more positive health benefits. However, it has a few negative health effects for a specific person.
How to eat chia seeds? or how to use chia seeds? The chia seeds are so versatile that they could be used in a different way such as drinks, food recipes, make a gel. They can be eaten raw and can be used in salads, soaked in fruit juice, sandwiches, mixed with butter, added to ice creams, milkshakes, porridges, sherbets, muffins, pasta, noodles, pizza, milled to smoothies and puddings, beverages, or added to baked goods including bread, cakes and biscuits, and other dishes. Chia seeds are almost neutral taste, whereas other seeds as like flax seeds are a strong test, so they can be used in a variety of recipes by keeping their original taste. Mamma Chia Squeeze Vitality Snack, Green Magic, 3.5 Ounce (Pack of 8)
Chia seeds can also be used as an egg replacement in different food recipes; since they could be able to absorb both water and fat.
Where to buy chia seeds You can buy chia seeds at your nearby market or amazon.com