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 | 486 kcal | — |
| Protein | 16.5 g | — |
| Total fat | 30.7 g | — |
| Saturated fat | 3.3 g | — |
| Carbohydrates | 42.1 g | — |
| Fibre | 34.4 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Magnesium | 335 mg | 79.8% |
| Phosphorus | 860 mg | 122.9% |
| Manganese | 2.7 mg | 118.4% |
| Calcium | 631 mg | 63.1% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Linoleic Acid | 5.8 g | — |
| Alpha-linolenic acid (ALA; 18:3 n-3) | 17830 mg | — |
This value uses a documented composition interpretation. See FCIR-020.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
6 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
Phosphorus (Phosphate)
Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling
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