Seed nutrition: calories, carbs, GI, protein, fiber, fats
Seeds, chia seeds, dried
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for 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) |
| Calories ⓘ Calories per 100-gram serving | 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) |
Fats ⓘHigher in Fats content than 94% of foods
Calcium ⓘHigher in Calcium content than 94% of foods
Fiber ⓘHigher in Fiber content than 93% of foods
Iron ⓘHigher in Iron content than 93% of foods
Phosphorus ⓘHigher in Phosphorus content than 93% of foods
Seed calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 486 | |
| Calories in 1 oz | 138 | 28.35 g |
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
3.33 g
Monounsaturated Fat:
2.309 g
Polyunsaturated fat:
23.665 g
Fiber content ratio for Seed
Sugar:
0 g
Fiber:
34.4 g
Other:
7.72 g
All nutrients for Seed per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 486kcal | 24% | 8% |
10.3 times more than Orange
|
| Protein | 16.54g | 39% | 32% |
5.9 times more than Broccoli
|
| Fats | 30.74g | 47% | 6% |
1.1 times less than Cheddar Cheese
|
| Vitamin C | 1.6mg | 2% | 38% |
33.1 times less than Lemon
|
| Net carbs | 7.72g | N/A | 50% |
7 times less than Chocolate
|
| Carbs | 42.12g | 14% | 23% |
1.5 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Iron | 7.72mg | 97% | 7% |
3 times more than Beef broiled
|
| Calcium | 631mg | 63% | 6% |
5 times more than Milk
|
| Potassium | 407mg | 12% | 17% |
2.8 times more than Cucumber
|
| Magnesium | 335mg | 80% | 9% |
2.4 times more than Almond
|
| Fiber | 34.4g | 138% | 7% |
14.3 times more than Orange
|
| Copper | 0.92mg | 103% | 17% |
6.5 times more than Shiitake
|
| Zinc | 4.58mg | 42% | 21% |
1.4 times less than Beef broiled
|
| Phosphorus | 860mg | 123% | 7% |
4.7 times more than Chicken meat
|
| Sodium | 16mg | 1% | 82% |
30.6 times less than White Bread
|
| Vitamin A | 54IU | 1% | 48% |
309.4 times less than Carrot
|
| Vitamin E | 0.5mg | 3% | 57% |
2.9 times less than Kiwifruit
|
| Selenium | 55.2µg | 100% | 21% | |
| Manganese | 2.72mg | 118% | 27% | |
| Vitamin B1 | 0.62mg | 52% | 14% |
2.3 times more than Pea raw
|
| Vitamin B2 | 0.17mg | 13% | 54% |
1.3 times more than Avocado
|
| Vitamin B3 | 8.83mg | 55% | 14% |
1.1 times less than Turkey meat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 49µg | 12% | 35% |
1.2 times less than Brussels sprout
|
| Trans Fat | 0.14g | N/A | 60% |
106.4 times less than Margarine
|
| Saturated Fat | 3.33g | 17% | 35% |
1.8 times less than Beef broiled
|
| Monounsaturated Fat | 2.31g | N/A | 50% |
4.2 times less than Avocado
|
| Polyunsaturated fat | 23.67g | N/A | 9% |
2 times less than Walnut
|
| Tryptophan | 0.44mg | 0% | 43% |
1.4 times more than Chicken meat
|
| Threonine | 0.71mg | 0% | 68% |
Equal to Beef broiled
|
| Isoleucine | 0.8mg | 0% | 67% |
1.1 times less than Salmon raw
|
| Leucine | 1.37mg | 0% | 68% |
1.8 times less than Tuna Bluefin
|
| Lysine | 0.97mg | 0% | 71% |
2.1 times more than Tofu
|
| Methionine | 0.59mg | 0% | 59% |
6.1 times more than Quinoa
|
| Phenylalanine | 1.02mg | 0% | 54% |
1.5 times more than Egg
|
| Valine | 0.95mg | 0% | 65% |
2.1 times less than Soybean raw
|
| Histidine | 0.53mg | 0% | 67% |
1.4 times less than Turkey meat
|
| Omega-3 - ALA | 17.83g | N/A | 78% |
2 times more than Canola oil
|
| Omega-6 - Linoleic acid | 5.84g | N/A | 81% |
2.1 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 486
% Daily Value*
48%
Total Fat
31g
14%
Saturated Fat 3g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.