Food Nutrition Facts: Chia seeds

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Food Description:
(fdcid: 2707590)
 Chia seeds
Food Category:
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		486
% Daily Value*
Total Fat 30.7g 39.4%
Saturated Fat 3.33g 16.7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 16mg 0.7%
Total Carbohydrate 42.1g 15.3%
Dietary Fiber 34.4g 122.9%
Total Sugars 1.55g
Includes 0g Added Sugars 0%
Protein 16.5g 33%
Vitamin D 0mcg 0%
Calcium 631mg 48.5%
Iron 7.72mg 42.9%
Potassium 407mg 8.7%
Vitamin A 0 mcg 0%
Vitamin C 1.6mg 1.8%
Thiamin 0.62mg 51.7%
Riboflavin 0.17mg 13.1%
Niacin 8.83mg 55.2%
Vitamin B6 0.39mg 23.1%
Folate 49mcg DFE 12.2%
Phosphorus 860mg 68.8%
Magnesium 335mg 79.8%
Zinc 4.58mg 41.6%
Choline 78.7mg 14.3%
* 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.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 511 kcal, Reported: 486 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 42.1 168.40 33.0% 45-65%
Protein 16.5 66.00 12.9% 10-35%
Total Fat 30.7 276.30 54.1% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Fiber, total dietary 34.4 g 122.86%
Calcium, Ca 631 mg 48.54%
Iron, Fe 7.72 mg 42.89%
Protein 16.5 g 33.00%
Folate, total (Vitamin B9) 49 µg 12.25%

Potential Health Risk Nutrients
Nutrient Amount DV%
Total lipid (fat) 30.7 g 39.36%
Fatty acids, total saturated 3.33 g 16.65%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Copper, Cu 0.924 mg 102.67%
Selenium, Se 55.2 µg 100.36%
Magnesium, Mg 335 mg 79.76%
Phosphorus, P 860 mg 68.80%
Niacin (Vitamin B3) 8.83 mg 55.19%
Thiamin (Vitamin B1) 0.62 mg 51.67%
Zinc, Zn 4.58 mg 41.64%
Vitamin B6 0.393 mg 23.12%
Choline, total 78.7 mg 14.31%
Riboflavin (Vitamin B2) 0.17 mg 13.08%
Folate, food 49 µg 12.25%
Folate, DFE 49 µg 12.25%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 5.8 g
Energy 486 kcal 24.30% 2,000 kcal
Protein 16.5 g 33.00% 50 g
Total lipid (fat) 30.7 g 39.36% 78 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 631 mg 48.54% 1,300 mg
Iron, Fe 7.72 mg 42.89% 18 mg
Magnesium, Mg 335 mg 79.76% 420 mg
Phosphorus, P 860 mg 68.80% 1,250 mg
Potassium, K 407 mg 8.66% 4,700 mg
Sodium, Na 16 mg 0.70% 2,300 mg
Zinc, Zn 4.58 mg 41.64% 11 mg
Copper, Cu 0.924 mg 102.67% 0.9 mg
Selenium, Se 55.2 µg 100.36% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 1.6 mg 1.78% 90 mg
Thiamin (Vitamin B1) 0.62 mg 51.67% 1.2 mg
Riboflavin (Vitamin B2) 0.17 mg 13.08% 1.3 mg
Niacin (Vitamin B3) 8.83 mg 55.19% 16 mg
Vitamin B6 0.393 mg 23.12% 1.7 mg
Folate, total (Vitamin B9) 49 µg 12.25% 400 µg
Folic acid 0 µg
Folate, food 49 µg 12.25% 400 µg
Folate, DFE 49 µg 12.25% 400 µg
Choline, total 78.7 mg 14.31% 550 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 0 µg 0.00% 900 µg
Retinol 0 µg
Carotene, beta 0 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Lycopene 0 µg
Lutein + zeaxanthin 0 µg
Vitamin E (alpha-tocopherol) 0.5 mg 3.33% 15 mg
Vitamin E, added 0 mg
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 3.7 µg 3.08% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 42.1 g 15.31% 275 g
Fiber, total dietary 34.4 g 122.86% 28 g
Total Sugars 1.55 g 3.10% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 3.33 g 16.65% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0.03 g
SFA 16:0 2.17 g
SFA 18:0 0.912 g
Fatty acids, total monounsaturated 2.31 g
MUFA 16:1 0.029 g
MUFA 18:1 2.2 g
MUFA 20:1 0.046 g
MUFA 22:1 0.013 g
Fatty acids, total polyunsaturated 23.7 g
PUFA 18:2 5.84 g
PUFA 18:3 17.8 g
PUFA 18:4 0 g
PUFA 20:4 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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