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  • Nutrition Hub

Chia Seeds

Chia seeds turn two tablespoons into nearly 10g of fiber, 5g of omega-3 ALA, and a surprising dose of calcium, all with zero sugar.
  • Nutrition Facts

Serving Size: 2 tablespoons (28g)

  • Calories: 138
  • Calories: 138
  • Fiber: 9.8g
  • Sugar: 0g
  • Protein: 4.7g
  • Fat: 8.7g
  • Key Nutrients
Omega-3 ALA, Fiber, Calcium
  • Key Vitamins
Niacin (B3) (15% DV), Thiamin (B1) (14% DV)
  • Essential Minerals
Manganese (33% DV), Copper (29% DV), Selenium (28% DV), Magnesium (22% DV), Phosphorus (19% DV), Calcium (14% DV), Zinc (12% DV), Iron (12% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
A ceramic bowl of raw chia seeds with a wooden spoon
A ceramic bowl of raw chia seeds with a wooden spoon
  • Health Benefits:

    • Two tablespoons hold nearly 10g of fiber with zero sugar, most of it soluble fiber that forms a satisfying gel.

    • One of the richest plant sources of omega-3 ALA fatty acids, about 5g per serving.

    • Provides calcium and magnesium in amounts unusual for any seed, supporting bone health.

    • The gel-forming fiber slows carbohydrate absorption, which may support steadier blood sugar.

    • Absorbs up to 10 times its weight in liquid, adding fullness and hydration to meals without added sugar.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.