Nuts and seeds
How much fiber is in chia seeds?
100 g of chia seeds (dried) has 34.4 g of fiber. A typical portion, 1 oz (28 g), has 9.8 g, which is 33% of the 30 g daily reference.
Per 100 g
34.4g
dried
Per typical portion
9.8g
1 oz (28 g)
Of the 30 g reference
33%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 oz (28 g) | 9.8 g | 33% |
| ½ oz (14 g) | 4.9 g | 16% |
Compared with similar foods
- Chia seeds dried
34.4 g
- Flaxseed whole seeds
27.3 g
- Almonds raw, with skin
12.5 g
- Sunflower seeds kernels, dried
8.6 g
- Pumpkin seeds kernels, dried
6.0 g
Fiber per 100 g, each food in the form named.
Good to know
Chia forms a gel in liquid, which is why it works in puddings. Stir the seeds into yogurt, oatmeal or water first, and drink enough.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are chia seeds high in fiber?
Yes. At 34.4 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 1 oz (28 g), adds 9.8 g, or 33% of the 30 g reference.
How much fiber is in an ounce of chia seeds?
One ounce (28 g) has 9.8 g of fiber, about a third of the 30 g reference. Half an ounce (14 g) has 4.9 g. Use the grams field in the calculator for other amounts.
Do chia seeds count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.