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Chia Seeds Benefits, Nutrition, Side Effects & More

Although small in size, Chia seeds are one of the healthiest foods, loaded with powerful nutrients and antioxidants. Chia is an edible seed that comes from the desert plant Salvia Hispanica. These tiny black and white seeds have been consumed as an energy booster for years. Not only is it versatile, but the benefits of eating chia seeds will leave you spellbound. Continue reading to find out more describe information on Chia seed’s benefits, Nutrition & Side Effects.

List of Best Chia Seeds Benefits

List of Benefits of Chia SeedsNutritional Value
1. Low in CaloriesCalories – 500 in 100g Chia Seeds
2. Super High in AntioxidantsCaffeic Acid – between 0.96 – 1.16g in 100g Chia Seeds
3. Improves DigestionFibre – 38.9g in 100g Chia Seeds
4. Chia Seeds For Weight LossProtein – 16.67g in 100g Chia Seeds
Fibre –  38.9g in 100g Chia Seeds
5. Packed with Omega-3 Fatty AcidsOmega-3 Fatty Acid – 18g in 100g Chia Seeds
6. Control Blood SugarCholesterol – 0mg in 100g Chia Seeds
7. Reduce the Risk of Heart DiseasesOmega- 3 fatty acid – 18g in 100g Chia Seeds
8. Eases Chronic InflammationCaffeic acid – between 0.96 – 1.16g in 100g Chia Seeds
9. Contain Bone NutrientsCalcium – 631mg in 100g Chia Seeds
10. Good Source of ProteinProtein – 16.67g in 100g Chia Seeds

Chia seeds, a sweet and versatile food, can be moulded and eaten in any form or with any food. They are good to go with smoothies, yoghurt toppings, or shakes. What matters is you must include them in your routine. And why you shouldn’t miss it. Down here, we have enlisted its incredible Chia Seeds Benefits.


1. Low in Calories

Chia seeds’ calorie content will give you a reason to add them to your diet. One tablespoon of chia seed contains about 69 calories. The best thing about it is that these tiny seeds are generally grown organically and are gluten-free and non-GMO.

Tip:- Add chia seeds to water and soak them for 20-30 minutes. After it’s soaked, add a few drops of lemon or orange to add flavour and drink the chia water.


  1. Calories – 500 in 100g Chia Seeds

2. Super High in Antioxidants

Antioxidants fight against free radicals that contribute to damage cell molecules, the ageing process, and deadly diseases like cancer. Getting antioxidant rich food can prove to be highly beneficial for overall health. Moreover, antioxidants in chia seeds protect sensitive fats in the seeds.

Tip:- As chia seeds are a great source of antioxidants, you can use them in any form, but still, you will get the nutrients. But use it in a moderate amount that is less than 50g. You can drink soaked chia seeds with a few pieces of lemon slices in them.


  • Caffeic acid – between 0.96 – 1.16g in 100g Chia Seeds

You might like: Types of Healthy Seeds to eat

3. Improves Digestion

One of the significant reasons for chia seeds’ benefits is improved digestion. Being a rich fibre source, chia seeds can aid digestion and improve bowel-related problems like constipation and inflammation. Also, 100 grams of these tiny black seeds contain about 40 grams of dietary fibre.

Tip:- You can consume chia seeds in whichever way to love to, like in puddings, cereal, or salad. But keep in mind to drink plenty of water parallelly.


  • Fibre – 38.9g in 100g Chia Seeds

4. Chia Seeds For Weight Loss

Yes, some foods can provide you with energy and also aid in weight loss at the same time. Add chia seeds in smoothies, or mix them with nuts or dry fruits to get the most out. Chia seeds tend to suppress appetite by keeping you full for longer hours. Chia seeds are low in calories and good fats, further facilitating weight loss. Also, chia seeds’ benefits can reduce food intake by controlling appetite.

Tip:- On an empty stomach, the best way to lose weight is by drinking one tablespoon of overnight-soaked chia seeds in the morning.


  • Protein – 16.67g in 100g Chia Seeds
  • Fibre – 38.9g in 100g Chia Seeds

Also Read:- Best Chia Seeds for Weight Loss

5. Packed with Omega-3 Fatty Acids

Omega-3 acids are necessary for the nervous functioning of our body. In addition, chia seeds are the richest plant-based source of omega acid. It is found as a part of the polyunsaturated fats of these seeds.

Tip:- Health experts suggest consuming about three tablespoons of chia seeds daily to supply your body with the daily Omega-3 Fatty Acid requirement. You can add them to salad, smoothies, cereal, etc.


  • Omega-3 Fatty Acid – 18g in 100g Chia Seeds

6. Control Blood Sugar

High fasting blood sugar levels are associated with type 2 diabetes and can increase the risk of various health issues. Also, research conducted on animals indicates that chia seeds can control blood sugar and improve insulin sensitivity.

Tip:- Experts suggest having around 20g of chia seeds twice a day, in any form, to lower your blood sugar level.


  • Cholesterol – 0mg in 100g Chia Seeds

7. Reduce the Risk of Heart Diseases

Another Health benefit of Chia Seeds is that it lowers the risk of chronic health problems. Chia seeds are rich in protein, fibre, and omega-3, which protects your heart. Studies have found that the benefits of chia seeds are raising HDL (Good) cholesterol and reducing blood pressure. But one must adopt a healthy diet to get desired results.

Tip:- The most convenient and effective way to consume chis seeds is to soak around 30-40g of it overnight in fresh water and drink it early in the morning on an empty stomach.

Nutrition –

  • Omega- 3 fatty acid – 18g in 100g Chia Seeds

8. Eases Chronic Inflammation

Inflammation is a result of infection or injury. Although inflammation speeds up the healing process, the excess can lead to heart problems or even increase cancer risk. A study has found that including chia seeds nutrition in the diet can reduce inflammation by up to 40%.

Tip:- The best thing about these seeds is that you can consume them in multiple ways, but the nutrient they will provide will be the same. To lower chronic inflammation, consume around 40g of chia seeds daily, not less than that or more.

Also Read:- Best Chia Seeds Brands


  • Caffeic Acid – between 0.96 – 1.16g in 100g Chia Seeds

9. Contain Bone Nutrients

Chia seeds are a good source of calcium, protein, phosphorus, and magnesium, which are essential for bone health. Moreover, people consider it a perfect option for those who don’t consume dairy products, as just two tablespoons of chia seeds offer 18% calcium of the required daily intake (RDI).

Tip:- consuming these seeds with oatmeal, smoothies or yoghurt might give the bone essential nutrients and allow them to function correctly.

Nutrition –

  • Calcium – 631mg in 100g Chia Seeds

10. Good Source of Protein

Chia seeds’ protein content is about 14% by weight, which is relatively high compared to other plant products. It also contains essential amino acids that ensure the body utilizes this protein.

Tip:- These seeds are the simplest yet the most nutritious ingredient to increase your protein intake. No specific ways exist, but a limit can be consumed in a day, less than 50g.

Nutrition –

  • Protein – 16.67g in 100g Chia Seeds

Chia Seeds Nutritional Facts

After reading about the incredible benefits of these beautiful seeds, you might be tempted to try them. That’s great, but knowing about their nutritional content is essential. Let’s familiarise ourselves with the chia seeds’ nutritional value.

Two tablespoons (28gm) of chia seeds contain approximately

Chia Seeds NutritionNutritional Value
Protein4.7 grams
Fiber9.8 grams
Carbs11.9 grams
Fats8.7 grams
Phosphorus 2 mg
Calcium 14% of the Daily Value (DV)
Iron12% of the DV
Magnesium23% of the DV
Phosphorus20% of the DV
Zinc12% of the DV

It will be fair to give credit for popularity to nutrition. They contain almost everything that one needs for better health.

Chia Seeds Nutrition

They also contain a decent amount of zinc, manganese, and vitamins B1, B2, and B3.

They are considered to be the richest plant source of omega-3 fatty acids. Apart from this, they also contain essential amino acids that our bodies cannot produce. Chia seed’s nutritional value will leave you in awe.

Delicious Chia Seeds Uses

Now, you’re all familiar with the nitty-gritty about chia seeds. Let’s look at some delicious, easy-to-incorporate chia seeds used for daily life.

For Baking – Chia seeds are an excellent replacement for eggs in baking. 

For Delicious Shakes/Smoothies – Add chia seeds to your shakes & smoothies for a delicious & nutritious twist to your breakfast. 

A complement to Your Toast – Add chia seeds to your bland bread and spread combo. Breakfast got a whole lot crunchier! 

Garnishing – Garnish your dishes, salads, and curries with chia seeds. 

Delectable Drinks – Add some chia seeds to lime juice and honey drink. Your tea just got better! 
Oatmeal Mix – You can add chia seeds to your oatmeal mix for a healthier, crispy meal.

Chia Seeds Side Effects

Chia seeds are edible and offer many health benefits only when consumed moderately. Feeding on chia seeds chai excessively to get the most benefits, keeping in mind their nutritional value, might leave you with chia seed side effects. We have listed a few chia seed side effects to help you learn more about them and limit their intake per the body’s needs.

chia seeds

1. Trigger Allergies

Though it’s uncommon, some people may develop an allergic reaction to chia seeds. Some potential signs to look out for chia seeds allergies are – swelling and itching of the mouth, vomiting, headaches, etc.

2. Choking Hazard

Dry Chia seeds can absorb the water and swell up. This property might be dangerous. Chia seeds can swell up and may get stuck in the throat. Therefore, it’s essential to eat them with caution.

Tips:- Try soaking chia seeds for 5 – 15 minutes before consuming to prevent this risk.

3. Low Blood Sugar

Chia seeds are nutritious but can make your blood sugar dangerously low. These seeds are rich in omega-3 fatty acids. These compounds may have blood-thinning properties, thus making blood pressure low.

4. Cause Diabetes

Fibre and omega 3 in chia seeds can drastically interfere with blood sugar absorption. This can affect imbalance insulin production in the body. Thus, excessive consumption of chia seeds might pose a risk of developing diabetes.

5. Stomach Issues

The fibre in chia seeds is excellent for your health, but unrestricted fibre consumption may be bad for your stomach. Excessive eating of chia seeds can cause stomach issues like bloating, stomach ache, vomiting, and diarrhoea.


Chia seeds are available in black and white; their nutrition isn’t affected by their colour. You can add it to yogurt, smoothies, cereals, vegetables, and puddings to maximise it. Also, 20 grams served twice a day can be considered an ideal dosage of chia seeds; however, it may vary by age, weight, and sex. You can add chia seeds to your diet for various health benefits, including weight loss and diabetes.


Are chia seeds good for weight loss?

It is recommended to have two tablespoons of chia seeds daily in the routine. Also, chia seeds are rich in fibre and contain antioxidant properties, which are helpful in weight management.

Are there any side effects of chia seeds?

There are no such specific side effects of these seeds, but they can be harmful to those who are allergic to seeds. However, excess intake can cause high blood pressure, blood sugar levels, digestive problems, etc. It is not good for pregnant women.

1 Comment
  1. Thanks for such a detailed article. I use True Elements Chia seeds as they are 100% natural and raw! Do try them once

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