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Chia Seeds
Overview of Nutritional Value
Sharon Natoli
Food & Nutrition Australia
Originally presented 10 November 2010
Updated February 2014
What are chia seeds?
Where are they from?
White Chia Seeds
Nutrient Per 15g serve Per 100g
Energy (kJ) 281 1870
Protein (g) 3.1 20.4
Fat, Total (g) 4.7 31.4
-Saturated (g) 0.5 3.1
-Polyunsaturated (g) 4.0 26.4
-Omega 3 (ALA) (g) 2.9 19.3
-Monounsaturated (g) 0.3 1.9
Carbohydrate, Total (g) 0.7 4.5
Dietary Fibre (g) 5.6 37.5
Sodium (mg) <1.0 <1.0
Calcium (mg) 75 (9%RDI) 500
Magnesium (mg) 44 (14%RDI) 360
How does chia compare to other seeds?
Food Energy
kJ
Protein
(g)
Total
Fat
(g)
Sat fat
(g)
ALA
(g)
Fibre
(g)
Chia seed 1870 20.4 31.4 3.1 19.3 37.5
Linseed 2234 18.3 42.2 3.7 22.8 27.3
Pumpkin
seed
2401 29.8 49.1 8.5 0.11 6.5
Sesame
seed
2364 17.0 48.0 6.7 0.36 14.0
Sunflower
seed
2435 19.3 49.8 4.3 0.07 11.1
Values per 100g
Bakers Delight , loaves and Rolls available in White and Wholemeal.
Plus Chia & Fruit Loaf rolled in Sunflower Seeds & Chia Seeds.
Products with Chia
White Chia Bread
Values per 100g
Nutrient Per Serving
2 slices
(79g)
Standard
Per Serving
(75g)
Energy (kJ) 843 825
Protein (g) 7.5 6.7
Fat, Total (g) 2.7 1.6
-Saturated (g) 0.4 <1.0
-Polyunsaturated (g) 1.9 -
-Omega-3 (ALA) (g) 1.2 -
-Monounsaturated (g) 0.3 -
Carbohydrate (g) 34.5 38.8
Dietary Fibre (g) 3.7 2
Sodium (mg) 396 421
White Chia Bread
Nutrient Per Serving
2 slices (79g)
%RDI
Per Serving
Per
100g
Iron (mg) 1.3 11 1.6
Magnesium (mg) 39 12 49.4
Folate (ug) 142 71 180
Thiamin (mg) 0.1 10 0.1
Antioxidants (total ORAC) (umol TE)
845 - 1069
Wholemeal Chia Bread
Values per 100g
Nutrient Per Serving
2 slices (77g)
Standard
Per Serving
(75g)
Energy (kJ) 778 734
Protein (g) 8.6 7.2
Fat, Total (g) 3.1 1.9
-Saturated (g) 0.4 0.4
-Polyunsaturated (g) 2.2 -
-Omega-3 (ALA) (g) 1.4 -
-Monounsaturated (g) 0.3 -
Carbohydrate (g) 27.3 28.8
Dietary Fibre (g) 6.2 4.8
Sodium (g) 366 394
Chia and Fruit Bun
Nutrient Per Serving
1 bun (57g)
Standard
Per Serving (100g)
Energy (kJ) 692 1210
Protein (g) 5.8 10.1
Fat, Total (g) 4.1 7.1
-Saturated (g) 0.5 1
-Polyunsaturated (g) 2.6 4.7
-Omega-3 (ALA)
(mg)
882 1400
-Monounsaturated (g) 0.97 1.7
Carbohydrate (g) 24.1 42.3
-Sugars 11.2 19.7
Dietary Fibre (g) 4.5 7.8
Chia and Fruit Bun
Nutrient Per Serving
1 bun (57g)
%RDI
Per
Serving
Per
100g
Iron (mg) 1.3 11 2.1
Magnesium (mg) 49.1 15 78
Niacin (mg) 1.3 13 2.0
Thiamin (mg) 0.16 14 0.3
Nutrient Content Claims
Bakers Delight White Chia Bread is:
•A source of omega-3s
•A source of protein
•High in fibre
•Provides antioxidants
Bakers Delight Chia and Fruit Bun is:
•A source of omega-3s
•A source of protein
•High in fibre
•Contains antioxidants
Chia Seeds- a role in heart health
ALA content comparisons
Food ALA
(g/100g)
Amount needed to
provide the
recommended
2g ALA
(g)
Linseed 22.8 9
Chia seed 19.3 10
Canola oil 10.0 20
Walnuts (whole) 6.3 31
Soy & linseed bread 1.8 111
Chia bread (w/m) 1.8 111
Research
•Ten postmenopausal women (age
55.6 ± 0.8 years, BMI 24.6 ± 1.1 kg/m²)
ingested 25 g/day milled chia seed during
a 7-week period
•Chia significantly increased plasma ALA
and EPA but not DPA and DHA.
J. of Plant Foods for Hum. Nutr (2012) 67:2 ;105-115
Research
•Randomised Controlled Trial
•Subjects with Metabolic Syndrome (n=65)
•Habitual diet but reduced by 500 kcal for 2 wk
•A beverage containing chia seed, soy protein
& oat vs. placebo beverage given.
•Chia seed containing beverage reduced
serum TG, CRP & glucose intolerance.
TJ Nutrition. 2012;142(1):64-74. 2012 Jan
Research
TJ Nutrition. 2012;142(1):64-74. 2012 Jan
•Rat study analysing the effect of chia
seeds on dyslipidaemia and liver steatosis
developed in insulin-resistant rats for
either 3 weeks or 5 months.
•Rats fed maize oil or chia seed
•Chia prevented (3 weeks) or
improved/normalised (5 months) increases
in dyslipidaemia in insulin resistant rats.
Research
•Rat study
•Whole chia, ground chia, chia oil, corn oil,
isocaloric diets
•Chia decreased TG and increased HDL
•Only whole chia significantly decreased TG
•Only ground chia significantly increased
HDL Ann Nutr Metab. 2007;51(1):27-34. 2007 Mar 14
Research
•Rat study assessing benefits of ALA and
fibre on dyslipidemia and insulin
resistance (IR)
•Chia prevented onset dyslipidemia and
IR when rats were fed sucrose rich diet
for 3 weeks and normalised it in those
fed sucrose over the longer term
•Overall beneficial effect of chia seeds on
lipid and glucose homeostasis
Br J Nutr. 2009 Jan;101(1):41-50. Epub 2008 May 20
Research
•25g chia or placebo 2x/day before first
and last meal
•No influence on body mass or
composition, or various disease risk factor
measures in overweight humans.
Nutr Res. 2009 Jun;29(6):414-8.
For further information
Bakers Delight
www.bakersdelight.com.au
Chia Seed Company
www.thechiaco.com.au
Sharon Natoli