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Seed nutrition, glycemic index, calories, net carbs & more

Seeds, chia seeds, dried
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Seed

Seed
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
15 (low)
Insulin index ⓘ
N/A
Calories
486
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
7.72 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
14.5 (acidic)
94% Fats
94% Calcium
93% Fiber
93% Iron
93% Phosphorus
Explanation: The given food contains more Fats than 94% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Fiber, Iron, and Phosphorus.

Seed Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
15

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 190% 290% 240% 369% 36% 3% 125% 308% 356% 302% 0%
Calcium: 631 mg of 1,000 mg 63%
Iron: 7.72 mg of 8 mg 97%
Magnesium: 335 mg of 420 mg 80%
Phosphorus: 860 mg of 700 mg 123%
Potassium: 407 mg of 3,400 mg 12%
Sodium: 16 mg of 2,300 mg 1%
Zinc: 4.58 mg of 11 mg 42%
Copper: 0.924 mg of 1 mg 103%
Manganese: 2.723 mg of 2 mg 118%
Selenium: 55.2 µg of 55 µg 100%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Calcium
631 mg
TOP 6%
Phosphorus
860 mg
TOP 7%
Iron
7.72 mg
TOP 7%
Magnesium
335 mg
TOP 9%
Copper
0.924 mg
TOP 17%
Potassium
407 mg
TOP 17%
Zinc
4.58 mg
TOP 21%
Selenium
55.2 µg
TOP 21%
Manganese
2.723 mg
TOP 27%
Sodium
16 mg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A: 54 IU of 5,000 IU 1%
Vitamin E : 0.5 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.6 mg of 90 mg 2%
Vitamin B1: 0.62 mg of 1 mg 52%
Vitamin B2: 0.17 mg of 1 mg 13%
Vitamin B3: 8.83 mg of 16 mg 55%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0 mg of 1 mg 0%
Folate: 49 µg of 400 µg 12%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B3
8.83 mg
TOP 14%
Vitamin B1
0.62 mg
TOP 14%
Folate
49 µg
TOP 35%
Vitamin C
1.6 mg
TOP 38%
Vitamin A
54 IU
TOP 48%
Vitamin B2
0.17 mg
TOP 54%
Vitamin E
0.5 mg
TOP 57%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

17% 31% 43% 6% 5%
Protein:
Daily Value: 33%
16.54 g of 50 g
33%
Fats:
Daily Value: 47%
30.74 g of 65 g
47%
Carbs:
Daily Value: 14%
42.12 g of 300 g
14%
Water:
Daily Value: 0%
5.8 g of 2,000 g
0%
Other:
4.8 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 468% 203% 172% 151% 139% 169% 175% 157% 228%
Tryptophan: 436 mg of 280 mg 156%
Threonine: 709 mg of 1,050 mg 68%
Isoleucine: 801 mg of 1,400 mg 57%
Leucine: 1371 mg of 2,730 mg 50%
Lysine: 970 mg of 2,100 mg 46%
Methionine: 588 mg of 1,050 mg 56%
Phenylalanine: 1016 mg of 1,750 mg 58%
Valine: 950 mg of 1,820 mg 52%
Histidine: 531 mg of 700 mg 76%

Fat type information

3.33% 2.309% 23.665%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g

Fiber content ratio for Seed

34.4% 7.72%
Sugar: 0 g
Fiber: 34.4 g
Other: 7.72 g

All nutrients for Seed per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 50% 7.72g 7 times less than Chocolate Chocolate
Protein 39% 32% 16.54g 5.9 times more than Broccoli Broccoli
Fats 47% 6% 30.74g 1.1 times less than Cheese Cheese
Carbs 14% 23% 42.12g 1.5 times more than Rice Rice
Calories 24% 8% 486kcal 10.3 times more than Orange Orange
Fiber 138% 7% 34.4g 14.3 times more than Orange Orange
Calcium 63% 6% 631mg 5 times more than Milk Milk
Iron 97% 7% 7.72mg 3 times more than Beef Beef
Magnesium 80% 9% 335mg 2.4 times more than Almond Almond
Phosphorus 123% 7% 860mg 4.7 times more than Chicken meat Chicken meat
Potassium 12% 17% 407mg 2.8 times more than Cucumber Cucumber
Sodium 1% 82% 16mg 30.6 times less than White Bread White Bread
Zinc 42% 21% 4.58mg 1.4 times less than Beef Beef
Copper 103% 17% 0.92mg 6.5 times more than Shiitake Shiitake
Vitamin A 1% 48% 54IU 309.4 times less than Carrot Carrot
Vitamin E 3% 57% 0.5mg 2.9 times less than Kiwifruit Kiwifruit
Vitamin C 2% 38% 1.6mg 33.1 times less than Lemon Lemon
Vitamin B1 52% 14% 0.62mg 2.3 times more than Pea Pea
Vitamin B2 13% 54% 0.17mg 1.3 times more than Avocado Avocado
Vitamin B3 55% 14% 8.83mg 1.1 times less than Turkey meat Turkey meat
Folate 12% 35% 49µg 1.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 43% 0.44mg 1.4 times more than Chicken meat Chicken meat
Threonine 0% 68% 0.71mg Equal to Beef Beef
Isoleucine 0% 67% 0.8mg 1.1 times less than Salmon Salmon
Leucine 0% 68% 1.37mg 1.8 times less than Tuna Tuna
Lysine 0% 71% 0.97mg 2.1 times more than Tofu Tofu
Methionine 0% 59% 0.59mg 6.1 times more than Quinoa Quinoa
Phenylalanine 0% 54% 1.02mg 1.5 times more than Egg Egg
Valine 0% 65% 0.95mg 2.1 times less than Soybean Soybean
Histidine 0% 67% 0.53mg 1.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 60% 0.14g 106.4 times less than Margarine Margarine
Saturated Fat 17% 35% 3.33g 1.8 times less than Beef Beef
Monounsaturated Fat N/A 50% 2.31g 4.2 times less than Avocado Avocado
Polyunsaturated fat N/A 9% 23.67g 2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 486
% Daily Value*
48%
Total Fat 31g
14%
Saturated Fat 3g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 16mg
14%
Total Carbohydrate 42g
136%
Dietary Fiber 34g
Total Sugars g
Includes ? g Added Sugars
Protein 17g
Vitamin D 0mcg 0%

Calcium 631mg 63%

Iron 8mg 100%

Potassium 407mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Seed nutrition infographic

Seed nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.