Are chia seeds good for weight loss?

Chia seeds are rich in fiber (34.4g per 100g) and protein (16.5g per 100g), which can promote satiety and help manage calorie intake. Their nutritional density makes them a beneficial addition to a balanced diet for weight management.

Are chia seeds good for diabetes?

With a high fiber content (34.4g per 100g) and no added sugar, chia seeds can help regulate blood sugar levels. Their beneficial fat profile and protein also contribute to a balanced diet suitable for individuals managing diabetes.

Are chia seeds ultra-processed?

No, chia seeds are classified as NOVA Class 1, meaning they are an unprocessed or minimally processed food. They retain their natural nutritional integrity without industrial alteration.

Are chia seeds a good source of omega-3s?

Yes, chia seeds are an excellent source of omega-3 fatty acids, providing 17.8g per 100g. This contributes to their healthy fat profile and overall nutritional benefits.

nut seed · Serving 1 oz (2 tbsp)

Chia seeds

Chia seeds score a "Very good" 85/100 on FoodScore, driven by high fiber and protein content, a healthy fat profile, and significant micronutrients. They are a whole, unprocessed food.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (34.4g)+12
Protein (16.5g)+10
Micronutrients (Calcium, Iron, Magnesium, Phosphorus, Zinc)+10
Omega-3 (17.8g)+5
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-22

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	486 kcal	—
Total fat	30.7 g	39%
Saturated fat	3.3 g	16%
Trans fat	0 g	—
Fiber	34.4 g	123%
Protein	16.5 g	33%
Added sugar	0 g	0%
Sodium	16 mg	1%
Potassium	407 mg	9%
Calcium	631 mg	49%
Iron	7.7 mg	43%
Magnesium	335 mg	80%
Phosphorus	860 mg	69%
Zinc	4.6 mg	42%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	17.8 g	—

Frequently asked questions

Are chia seeds good for weight loss?: Chia seeds are rich in fiber (34.4g per 100g) and protein (16.5g per 100g), which can promote satiety and help manage calorie intake. Their nutritional density makes them a beneficial addition to a balanced diet for weight management.
Are chia seeds good for diabetes?: With a high fiber content (34.4g per 100g) and no added sugar, chia seeds can help regulate blood sugar levels. Their beneficial fat profile and protein also contribute to a balanced diet suitable for individuals managing diabetes.
Are chia seeds ultra-processed?: No, chia seeds are classified as NOVA Class 1, meaning they are an unprocessed or minimally processed food. They retain their natural nutritional integrity without industrial alteration.
Are chia seeds a good source of omega-3s?: Yes, chia seeds are an excellent source of omega-3 fatty acids, providing 17.8g per 100g. This contributes to their healthy fat profile and overall nutritional benefits.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.