Protein in food · Nuts, seeds & nut butters
How much protein is in chia seeds?
Two tablespoons of chia seeds (24 g) has 3.9 g of protein (115 kcal); 100 g has 16.5 g.
3.4 g protein per 100 kcal · USDA FoodData Central
3.4 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from chia seeds alone takes 152 g (about 13 tbsp) and 736 kcal.
#11 of 14 in Nuts, seeds & nut butters for protein per 100 g, #9 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 16.5 g | 486 | 42.1 g | 30.7 g |
| 1 oz (28 g) | 4.7 g | 138 | 12 g | 8.7 g |
| 1 cup (189 g) | 31 g | 920 | 80 g | 58 g |
| 1 tbsp (12 g) | 2 g | 57 | 5 g | 3.6 g |
| 2 tbsp (24 g) | 3.9 g | 115 | 10 g | 7.3 g |
Two tablespoons of chia seeds (24 g) is 3% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 57%.
Two tablespoons of chia seeds (24 g) also has 8.1 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than cashews, as much as ground flaxseed and less than hemp hearts and pistachios.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Hemp hearts | 31.6 g | 553 | 5.7 g |
| Pistachios | 21.1 g | 572 | 3.7 g |
| Ground flaxseed | 18.3 g | 534 | 3.4 g |
| Chia seeds | 16.5 g | 486 | 3.4 g |
| Cashews | 18.2 g | 553 | 3.3 g |
Recipes with chia seeds
3 recipes in the Feast Mode library use chia seeds, macros computed the same way.
Across the 3 library recipes that use it, a serving has 3.3 g of chia seeds on average, which brings 0.5 g of protein: 1% of the dish’s protein. It carries the most in Apple Pie Overnight Oats, at 2% of the protein.
Questions
How much protein is in two tablespoons of chia seeds?
Two tablespoons of chia seeds (24 g) has 3.9 g of protein and 115 kcal, with 10 g of carbohydrate and 7.3 g of fat.
How much protein is in 100 g of chia seeds?
100 g of chia seeds has 16.5 g of protein, 486 kcal, 42.1 g of carbohydrate and 30.7 g of fat (USDA FoodData Central 170554).
Are chia seeds a good source of protein?
Moderate protein: 3.4 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from chia seeds alone takes 152 g (about 13 tbsp) and 736 kcal.
Which has more protein, chia seeds or ground flaxseed?
Ground flaxseed, with 18.3 g of protein per 100 g against 16.5 g for chia seeds. Per 100 kcal: chia seeds 3.4 g, ground flaxseed 3.4 g.
Source: USDA FoodData Central, SR Legacy 170554: “Seeds, chia seeds, dried”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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