Chia Seeds
Overview
Chia seeds provide ALA (plant omega-3), soluble fiber, and minerals, supporting gut health and providing plant-based omega-3. Soluble fibre (from apples, oats, flaxseeds) - chia also provides soluble fiber supporting gut health and SCFA production. ALA is an essential omega-3 fatty acid with limited conversion to DHA/EPA in adults; food sources include flax, chia, and walnuts. Conversion from ALA is less than 5% in most adults; direct DHA/EPA strongly recommended for optimal brain health.
Key Nutritional Highlights
- Exceptionally high fibre density for a seed, supporting stool bulk and gut-microbiome substrate intake.
- Rich in ALA omega-3, but ALA-to-EPA/DHA conversion is limited in humans.
- High calcium and iron values per 100 g relative to many commonly consumed seeds.
- Forms a viscous gel when hydrated, useful for texture, satiety, and recipe binding.
Food Context
Synergies
- Part of diverse seed intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Limited ALA-to-DHA conversion; consider algal DHA for direct omega-3 support; conversion from ALA is less than 5% in most adults
Preparation
- Can be consumed raw, soaked, or in recipes; soaking creates gel-like consistency
- Supports gut health via soluble fiber; prebiotic fibres support Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
Essential Amino Acid Profile
Chia Seeds provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.
Protein pairing strategy:
Pair with legumes or grains to complete essential amino acid coverage.
Recipes
3 recipes containing this food
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 492.9 kcal | — |
| Protein | 16.8 g | — |
| Total fat | 31.1 g | — |
| Saturated fat | 3.4 g | — |
| Carbohydrates | 42.9 g | — |
| Fibre | 35 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 7.9 mg | 43.9% |
| Zinc | 4.6 mg | 41.8% |
| Magnesium | 339.6 mg | 80.9% |
| Selenium | 56.1 µg | 102% |
| Calcium | 640 mg | 64% |
| Potassium | 412.9 mg | 12.1% |
| Folate | 49.6 µg | 12.4% |
| Vitamin E | 0.5 mg | 3.3% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 18086 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
References
[1] Omega-3 conversion constraints and practical intake context NIH ODS 2025
[2] Plant-protein adequacy, limiting amino acids, and practical complementarity Mariotti & Gardner 2019