These tiny little black seeds are a rising star in the world of superfoods. It has undoubtedly proven itself on various occasions boasting some much-needed daily RDA.

Nutritional value per 100 g (3.5 oz)

Energy                    486 kcal (2,030 kJ)

Carbohydrates        42.1 g

Dietary fiber            34.4 g

Fat                            30.7 g

Protein                    16.5 g

Vitamins(%DV)†    Qty

Vitamin A equiv.    (7%)          54 μg

Thiamine (B1)        (54%)        0.62 mg

Riboflavin (B2)      (14%)        0.17 mg

Niacin (B3)            (59%)         8.83 mg

Folate (B9)             (12%)         49 μg

Vitamin C               (2%)          1.6 mg

Vitamin E               (3%)          0.5 mg



Calcium                          (63%)            631 mg

Iron                       (59%)            7.7 mg

Magnesium           (94%)            335 mg

Manganese            (130%)          2.72 mg

Phosphorus           (123%)          860 mg

Potassium              (9%)             407 mg

Zinc                      (48%)            4.6 mg


Other constituents

Water                  5.8 g

(sourced from Wikipedia)


Looking at the above it is clear that it is filled with a maximum amount of nutrients and antioxidants, with a minimal number of Calories.

It is a great source of fibre as almost all the carbohydratess are Fibre. Chia seeds are high in Omega 3 and also a good source of high quality protein.


It may reduce sugar spikes thus benefiting Type 2 Diabetics. It has been also found that Chia seeds have cured Depression and Anxiety. (1 tsp daily).


Chia seeds may be eaten raw, soaked in water overnight or blended into a smoothie.




Naeema Ahmed Bayat 

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