All You Need To Know About Chia Seeds

Jaime Moyano

Do you remember the craze of Chia Pets in the late 90's? Everyone had to have thier hands on one. But, like any fad, it comes to an end. Let's fast forward 30 years and instead of having a cow with chia sprouting out it's back for a decoration on the kitchen table, adding chia seeds to your yogurt for it's nutritional value becomes a craze. Funny how that works, huh.

What Are Chia Seeds?

Chia seeds come from a desert plant in South America called the "Salvia Hispanica". Although small in size, chia seeds are a powerful seed packed with nutrients. So powerful the word "chia" acutally means "strength". Black and white in color, chia seeds contain omega-3 fatty acids, carbohydrates, protein, fiber, antioxidents, and calcium. Let's take a look at the chia seed's nutritional profile really quick. 

chia seeds

Chia Seeds Nutrition

Nutritional Profile - One ounce (about 2 tablespoons)

  • 139 Calories
  • 4 Grams of Protein
  • 9 Grams of Fat
  • 12 Grams of Carbohydrates
  • 11 Grams of Fiber
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Benefits of Chia Seeds and How to Consume Them

Not only do chia seeds contain great nutrional value, but they may help you shed some pounds by expanding your belly and making you feel full througout the day. You may be thinking, how can I add chia seeds to my diet? Well the answer is simple because chia seeds are very easy to add to your diet. Here are some ways.

chia seeds yogurt

Add Chia Seeds to Yogurt or Pudding

Yup, that simple. All you need to do is add a handful of chia seeds to some yogurt or pudding and let the chia seeds sit overnight. The chia seeds will absorb the pudding or yogurt leaving you with a healthy additon to your snack. 

Use Chia Seeds as a Topping

You can add chia seeds to virtually anything. Add them to salad to give the salad a little crunch. The taste of chia seeds is nuetral so you don't have to worry about compromising the taste of your dish.

Add Chia Seeds to Baked Goods 

Add chia seeds to muffins, pancakes, granola, or even waffles. The chia seeds will bake great and it will add a nice little crunch to whatever you add it to. Adding chia seed to granola, along with many other seeds is a great idea.

Add Chia Seeds to Bread 

With bread containing many seeds, why not replace seeds or add chia seeds to bread.

Snack on Chia Seeds Whole 

Just like you eat peanuts or fruit, you can snack on whole chia seeds as well. Bring a little bag of chia seeds to work and snack on them when you're sitting at your desk. They're a great alternative to potato chips!

Bottom Line

Chia seeds are great versatile seed that can easily be incorperated into your diet. They are packed with nutrients, packed with antioxidents, packed with fiber, and they can even help you shed off some of that weight!


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