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Protein facts for Chia Seeds per 100g and per 1 oz serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 486 kcal |
| Protein | 17g |
| Total Carbohydrates | 42g |
| Dietary Fiber | 34g |
| Total Fat | 31g |
| Serving | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28g) | 4.8g | 136 | 11.8g | 8.7g |
| 50g | 8.5g | 243 | 21g | 15.5g |
| 100g | 17g | 486 | 42g | 31g |
| 150g | 25.5g | 729 | 63g | 46.5g |
| 200g | 34g | 972 | 84g | 62g |
Based on one 1 oz serving (28g, 4.8g protein).
| Daily Protein Target | Target (g) | % Covered | Remaining (g) |
|---|---|---|---|
| Sedentary adult (0.8g/kg, ~150lb person) | 55g | 9% | 50.2g |
| Active adult (1.2g/kg, ~150lb person) | 82g | 6% | 77.2g |
| Athlete (1.6g/kg, ~150lb person) | 109g | 4% | 104.2g |
| Bodybuilder (2.0g/kg, ~150lb person) | 136g | 4% | 131.2g |
Chia Seeds is classified as a Medium Protein Food (17g per 100g). It contributes meaningfully to your daily protein intake alongside other protein-rich foods.
Muscle synthesis requires adequate protein intake throughout the day. Chia Seeds provides 4.8g of protein per 1 oz, contributing to your daily target. For muscle building, most research supports 1.6 to 2.2g of protein per kg of body weight daily.
Chia Seeds delivers 28.6 calories per gram of protein. Compare this against leaner protein sources if you are optimizing your protein-to-calorie efficiency.
The general guideline is 0.8g per kg for sedentary adults (roughly 50g/day), 1.2 to 1.6g per kg for active individuals (roughly 100g/day), and up to 2g per kg for athletes (roughly 150g/day). Chia Seeds at 4.8g per 1 oz can be a meaningful part of reaching those targets.
FitCommit's AI camera scanner identifies Chia Seeds from a photo and logs protein and macros automatically. Track your daily protein goal in real time.
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