Chia Seeds
A miracle of fibre and omega-3 in a tiny seed: it absorbs up to 10 times its weight in water, forming a gel that slows stomach emptying and helps curb sugar spikes, with a very low index (15).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add a tablespoon a day to a glass of water, yoghurt or oatmeal; it gives a comfortable feeling of fullness and supports regular digestion.
Best preparation methods
Always soak the seeds in liquid (water, milk or yoghurt) for 15 minutes before eating, so the gel forms and they are easy to digest and absorb.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (15 g) |
|---|---|---|
| Calories | 486 kcal | 72.9 kcal |
| Protein | 17 g | 2.5 g |
| Carbohydrate | 42 g | 6.3 g |
| Available carbohydrate | 8 g | 1.2 g |
| Fat | 31 g | 4.6 g |
| Dietary fibre | 34 g | 5.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 7 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Chia Seeds good for weight loss?
Chia Seeds provide 486 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 15 g portion gives 73 kcal.
How do Chia Seeds affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 15 g portion has a glycemic load of 0.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Chia Seeds?
A typical 15 g portion of Chia Seeds provides about 73 kcal, 2.5 g protein, 6.3 g carbohydrate, 4.6 g fat and 5.1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.