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Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family (Lamiaceae) that is native to central and southern Mexico. They may also come from closely related species such as Salvia columbariae, Salvia polystachia, or Salvia tiliifolia. The seeds are small, oval-shaped, and typically gray in color with black and white spots, measuring about 2 millimeters (0.08 inches) in diameter. Chia seeds are hygroscopic, meaning they can absorb up to 12 times their weight in liquid. When soaked, they form a gel-like coating, which gives chia-based foods and drinks their distinctive texture.
Dried chia seeds are made up of about 6% water, 42% carbohydrates (including a high amount of dietary fiber), 16% protein, and 31% fat. A 100-gram (3.5 oz) serving provides approximately 486 calories. They are a rich source of B vitamins, especially thiamin (52% of the Daily Value) and niacin (55% DV). They also provide moderate amounts of riboflavin (13% DV) and folate (12% DV).
Chia seeds are also packed with important minerals such as calcium, iron, magnesium, manganese, phosphorus, and zinc—each offering more than 20% of the recommended daily intake.
Chia seed oil is high in essential fatty acids, which make up about 60% of its fat content, and contains only small amounts of saturated fat. Most of the fats in chia oil are unsaturated, with linoleic acid making up 17–26% and alpha-linolenic acid (ALA) contributing 50–57% of the total fat content.
Chia seeds are often used as a topping or mixed into foods such as smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread.
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This information is intended for educational purposes only. It has not been evaluated by the Food and Drug Administration and is not meant to diagnose, treat, cure, or prevent any disease.