INCA'S GOLD ORGANIC WHITE CHIA earns a FoodScore of 85/100, indicating a very good nutritional profile driven by its high fiber and protein content.
This product scores 85/100, placing it in the 'very good' category.
A serving provides 35g of fiber per 100g, a significant amount for digestive health.
It contains 0g of added sugar and 0mg of sodium, contributing to its high score.
As a NOVA class 2 food, it is a minimally processed culinary ingredient.
Consider a typical serving size of 20g to manage calorie intake.
Scores +43 points above the other category average (42/100 across 979 foods).
Fiber
35g
125% of Daily Value
Protein
20g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Fiber (35g)+12
Protein (20g)+10
Micronutrients (Calcium, Iron)+4
Healthy fat profile+10
Minimally processed (NOVA 2)+8
Bonus cap (+35)-9
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 85
INCA'S GOLD ORGANIC WHITE CHIA achieves a FoodScore of 85 out of 100, primarily due to its excellent nutrient density and minimal processing. The product is an outstanding source of fiber, contributing 35g per 100g, which significantly boosts its score. Protein content is also high at 20g per 100g. The healthy fat profile, with 32.5g total fat and only 2.5g saturated fat, further enhances its nutritional value. Key micronutrients like calcium (42% DV) and iron (55% DV) are present in meaningful amounts. The ingredient list, consisting solely of ORGANIC WHITE CHIA WHOLE SEEDS, reflects its NOVA class 2 status as a minimally processed culinary ingredient, earning additional bonus points. There are no penalties for added sugar, sodium, or unhealthy fats, reinforcing its strong nutritional standing. Compared to generic unbranded chia seeds, INCA'S GOLD performs identically, as both are whole, unprocessed seeds with the same inherent nutritional composition.
Health benefits
What the nutrients in inca's gold organic white chia actually do for you, grounded in established dietary science.
Supports Digestive Health
INCA'S GOLD ORGANIC WHITE CHIA is an exceptional source of dietary fiber, providing 35g per 100g. This high fiber content is crucial for maintaining regular bowel movements and can help prevent constipation. The fiber in chia seeds is largely soluble, forming a gel-like substance in the digestive tract. This can contribute to a feeling of fullness, potentially aiding in appetite regulation.
Contributes to Bone Health
This product offers a significant amount of calcium, with 550mg per 100g, meeting 42% of the Daily Value. Calcium is a fundamental mineral for building and maintaining strong bones and teeth. Regular intake of calcium-rich foods like INCA'S GOLD chia seeds can support bone density and may help in reducing the risk of osteoporosis over time. It's a valuable plant-based source for those looking to increase their calcium intake.
Provides Essential Minerals
INCA'S GOLD ORGANIC WHITE CHIA is a good source of iron, supplying 9.9mg per 100g, which is 55% of the Daily Value. Iron is vital for the formation of red blood cells and the transport of oxygen throughout the body. Adequate iron intake is essential for energy levels and preventing iron-deficiency anemia. The presence of other minerals like calcium further enhances the overall micronutrient contribution of this product.
INCA'S GOLD ORGANIC WHITE CHIA earns a FoodScore of 85/100, indicating a very good nutritional profile driven by its high fiber and protein content.
How to eat it
Chia seeds are versatile and can be easily incorporated into a daily routine. A common serving size is about 20 grams (approximately 2 tablespoons). They are often used to add texture and nutritional boost to various dishes, rather than being consumed on their own.
Add a tablespoon of INCA'S GOLD ORGANIC WHITE CHIA to your morning oatmeal or yogurt for added fiber and protein.
Use chia seeds to make a simple chia pudding by soaking them in milk or a plant-based beverage overnight.
Sprinkle chia seeds over salads, smoothies, or baked goods for a nutritional boost and subtle crunch.
Incorporate chia seeds into homemade energy bars or granola for a fiber-rich snack.
Things to keep in mind
INCA'S GOLD ORGANIC WHITE CHIA consists solely of ORGANIC WHITE CHIA WHOLE SEEDS, which are generally well-tolerated. There are no common allergens declared on the label, nor are there any artificial additives, preservatives, or sweeteners to be concerned about. Individuals with a history of dysphagia (difficulty swallowing) should be cautious when consuming dry chia seeds, as they can expand significantly when exposed to liquid. It is advisable to soak chia seeds before consumption for these individuals. Otherwise, this product presents no specific cautions for the general population.
Reader questions
Is INCA'S GOLD ORGANIC WHITE CHIA healthy?
Yes, INCA'S GOLD ORGANIC WHITE CHIA is considered very healthy, earning a FoodScore of 85/100. It is rich in fiber (35g/100g) and protein (20g/100g), and contains beneficial minerals like calcium and iron. The product is also minimally processed, with no added sugars or sodium.
How does INCA'S GOLD compare to other chia seed brands?
INCA'S GOLD ORGANIC WHITE CHIA is nutritionally comparable to other reputable brands of whole chia seeds, such as Nutiva Organic Chia Seeds. As a single-ingredient product, the nutritional profile of whole chia seeds is consistent across brands, assuming similar quality and processing standards. The primary difference often lies in organic certification or sourcing.
What are the benefits of the 'ORGANIC WHITE CHIA WHOLE SEEDS' ingredient?
The 'ORGANIC WHITE CHIA WHOLE SEEDS' ingredient is the sole component and provides all the nutritional benefits. It is a complete protein source, containing all nine essential amino acids. The organic certification ensures that the seeds are grown without synthetic pesticides or fertilizers, aligning with preferences for cleaner food production.
What is a recommended portion size for INCA'S GOLD ORGANIC WHITE CHIA?
A typical recommended portion size for chia seeds is about 20 grams, which is roughly two tablespoons. This amount provides a good balance of fiber, protein, and healthy fats without contributing excessive calories. It's an easy way to boost the nutrient density of meals or snacks.
Can I use INCA'S GOLD ORGANIC WHITE CHIA as an egg substitute?
Yes, INCA'S GOLD ORGANIC WHITE CHIA can be used as an effective egg substitute in many baking recipes. To make a 'chia egg,' combine one tablespoon of chia seeds with three tablespoons of water and let it sit for about 5-10 minutes until it forms a gel-like consistency. This works well for binding ingredients in muffins, cookies, or pancakes.