Chia Seeds

Overview

Chia seeds provide ALA omega-3, fibre, and plant protein in a hydrophilic seed matrix [1]. They are lysine-limited like most nuts/seeds and pair with legumes for amino-acid balance [2].

Within the BRAIN Diet framework, chia is a fibre and ALA source used in puddings, yogurts, and baked goods; hydration forms a gel that slows gastric emptying.

Key Nutritional Highlights

• ALA omega-3 and very high fibre per 100 g; typical portions are 1–2 tablespoons [1].
• Lysine-limited plant protein; pair with legumes [2].
• Gel formation when soaked; useful soluble-fibre addition.
• Energy-dense; 100 g table values exceed normal serving sizes.

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.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Seeds, chia seeds, dried, FDC ID 170554, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

12 substances in this food

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Linoleic Acid (LA, n-6)

Essential omega-6; precursor to arachidonic acid and eicosanoids

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

K⁺

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] ALA omega-3 and very high fibre per 100 g; typical portions are 1–2 tablespoons. NIH 2025. Omega-3 Fatty Acids: Fact Sheet for Health Professionals

[2] Lysine-limited plant protein; pair with legumes. Mariotti & Gardner 2019. Dietary Protein and Amino Acids in Vegetarian Diets—A Review