Nut & seed
Chia Seeds
Tiny seeds that gel into pudding and pack a huge fiber and omega-3 punch.
Nutrition
per 100g (a serving is ~15–25g)486
Calories
17g
Protein
42g
Carbs
31g
Fat
34g
Fiber
high fiberomega 3plant based
Good to know
- •Exceptionally high in fiber and plant omega-3 (ALA).
- •Absorb up to ~10x their weight in liquid — great for pudding.
- •A little goes a long way (1–2 tbsp).
Great in
Chia pudding with milk and fruitStirred into oats and yogurtAn egg substitute in baking (1 tbsp + water)Thickening smoothies and jams
Healthy swaps & pairings
- →Ground flaxseed for a similar omega-3 boost
- →Basil seeds for a similar gel
- →Hemp seeds for more protein, no gel
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More nut & seeds
Nutrition values are rounded approximations per 100g and vary with variety, cut and preparation.