About this food
Among the 15 foods in Nuts and seeds on this site, this food ranks 1st for fibre and 3rd for iron per 100 g.
Compared with all 155 foods on this site, its highest rankings per 100 g are for fibre (1st of 153) and calcium (3rd of 155).
It is 5.8% water by weight.
Nutrition per 100 g
| Calories | 486 kcal |
|---|---|
| Protein | 16.5 g |
| Fat | 30.7 g |
| Saturated fat | 3.3 g |
| Monounsaturated fat | 2.3 g |
| Polyunsaturated fat | 23.7 g |
| Trans fat | 0.14 g |
| Cholesterol | 0 mg |
| Carbohydrates | 42.1 g |
| Fibre | 34.4 g |
| Sugars | Not reported |
| Sucrose | Not reported |
| Glucose | Not reported |
| Fructose | Not reported |
| Lactose | Not reported |
| Maltose | Not reported |
| Galactose | Not reported |
| Calcium | 631 mg |
|---|---|
| Iron | 7.7 mg |
| Magnesium | 335 mg |
| Phosphorus | 860 mg |
| Potassium | 407 mg |
| Sodium | 16 mg |
| Zinc | 4.6 mg |
| Copper | 0.92 mg |
| Manganese | 2.7 mg |
| Selenium | 55.2 µg |
| Vitamin C | 1.6 mg |
|---|---|
| Thiamin (vitamin B1) | 0.62 mg |
| Riboflavin (vitamin B2) | 0.17 mg |
| Niacin (vitamin B3) | 8.8 mg |
| Pantothenic acid (vitamin B5) | Not reported |
| Vitamin B6 | Not reported |
| Folate (vitamin B9) | 49 µg |
| Vitamin B12 | 0 µg |
| Choline | Not reported |
| Vitamin A (RAE) | Not reported |
| Vitamin E | 0.5 mg |
| Vitamin D | Not reported |
| Vitamin K | Not reported |
| Water | 5.8 g |
|---|
Amino acids
| Tryptophan | 0.44 g |
|---|---|
| Threonine | 0.71 g |
| Isoleucine | 0.8 g |
| Leucine | 1.4 g |
| Lysine | 0.97 g |
| Methionine | 0.59 g |
| Cystine | 0.41 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.56 g |
| Valine | 0.95 g |
| Arginine | 2.1 g |
| Histidine | 0.53 g |
| Alanine | 1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.94 g |
| Proline | 0.78 g |
| Serine | 1.1 g |
Nutrition data: USDA FoodData Central, SR Legacy entry 170554, "Seeds, chia seeds, dried". Values per 100 g.