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chia seeds

Seeds, dried, chia seeds

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Nutrition Facts
Portion Size30 g
Amount Per Portion146
Calories
% Daily Value *
Total Fat 9.2g 12 %
   Saturated Fat 1g 5 %
Sodium 4.8mg 0 %
Total Carbohydrate 13g 5 %
   Dietary Fiber 10g 36 %
Protein 5g 10 %
Calcium 189mg 15 %
Iron 2.3mg 13 %
Potassium 122mg 3 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Seeds, dried, chia seeds, calories by source


Seeds, dried, chia seeds, percentiles

Seeds, dried, chia seeds nutrition facts and analysis per 30 g

Vitamins
NutrientAmount DV
Thiamin [Vitamin B1]0.186 mg16 %
Riboflavin [Vitamin B2]0.051 mg4 %
Niacin [Vitamin B3]2.649 mg17 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
Folate, DFE
  Folate, food 14.70 mcg
Vitamin C [Ascorbic acid]0.5 mg1 %
Vitamin E (alpha-tocopherol) 0.15 mg1 %
  Tocopherol, alpha 0.15 mg

Minerals
NutrientAmount DV
Calcium 189.30 mg15 %
Copper 0.28 mg31 %
Iron 2.32 mg13 %
Magnesium 100.50 mg24 %
Manganese 0.817 mg36 %
Phosphorus 258.00 mg21 %
Potassium 122.10 mg3 %
Selenium 16.56 mcg30 %
Sodium 4.80 mg0 %
Zinc 1.37 mg12 %

Proteins and Aminoacids
Seeds, dried, chia seeds, amino acids
NutrientAmount DV
Protein 4.96 g10 %
  Alanine 0.313 g
  Arginine 0.643 g
  Aspartic acid 0.507 g
  Cystine 0.122 g
  Glutamic acid 1.050 g
  Glycine 0.283 g
  Histidine 0.159 g14 %
  Isoleucine 0.240 g15 %
  Leucine 0.411 g12 %
  Lysine 0.291 g9 %
  Methionine 0.176 g
  Phenylalanine 0.305 g
  Proline 0.233 g
  Serine 0.315 g
  Threonine 0.213 g13 %
  Tryptophan 0.131 g32 %
  Tyrosine 0.169 g
  Valine 0.285 g15 %
  Phenylalanine + Tyrosine 0.474 g18 %
  Methionine + Cysteine 0.176 g11 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 12.64 g5 %
  Fiber 10.32 g37 %
  Net carbs 2.32 g

Fats and Fatty Acids
Seeds, dried, chia seeds, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
5.35 g1.75 g0.33

NutrientAmount DV
Fat 9.222 g12 %
  Saturated fatty acids 0.999 g5 %
    Docosanoic acid 0.010 g
    Eicosanoic acid 0.028 g
    Heptadecanoic acid 0.019 g
    Hexadecanoic acid 0.651 g
    Octadecanoic acid 0.274 g
    Pentadecanoic acid 0.009 g
    Tetradecanoic acid 0.009 g
  Monounsaturated fatty acids 0.693 g
    Eicosenoic acid 0.014 g
    Heptadecenoic acid 0.000 g
    Hexadecenoic acid 0.009 g
    Octadecenoic acid 0.661 g
    Tetradecenoic acid 0.009 g
  Polyunsaturated fatty acids 7.099 g
    α-linolenic acid n-3 (ALA) 5.35 g
    Linoleic acid n-6 (LA) 1.75 g
    Octadecadienoic acid 1.751 g
    Octadecatrienoic acid 5.349 g
  Fatty acids, total trans 0.042 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Ash 1.44 g
Water 1.74 g

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Seeds, dried, chia seeds contains 146 calories per 30 g serving. This serving contains 9.2 g of fat, 5 g of protein and 13 g of carbohydrate. The latter is g sugar and 10 g of dietary fiber, the rest is complex carbohydrate. Seeds, dried, chia seeds contains 1 g of saturated fat and 0 mg of cholesterol per serving. 30 g of Seeds, dried, chia seeds contains 0.5 mg vitamin C as well as 2.32 mg of iron, 189.30 mg of calcium, 122 mg of potassium. Seeds, dried, chia seeds belong to 'Nut and Seed Products' food category.
Food properties
SourceUSDA Standard reference
CategoryNut and Seed Products
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Seeds, dried, chia seeds nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential aminoacids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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