Chia seeds – nutrition facts and benefits

Water ⓘTotal water includes all water contained in food, beverages, and drinking water. For infants age 0-6 months, water intake is assumed to be from human milk. For infants age 7-12 months, water intake is assumed to be from human milk, complementary foods and beverages. 5.80 g

-

Calories 486.00 kcal

24%

Protein 16.54 g

33%

Fat 30.74 g

39%

Ash 4.80 g

-

Carbohydrate 42.12 g

15%

Fiber ⓘIn adults there is evidence of benefit to health associated with consumption of diets rich in fiber-containing foods at dietary fiber intakes greater than 25 g per day, e.g. reduced risk of coronary heart disease and type 2 diabetes and improved weight maintenance. 34.40 g

122%

Calcium ⓔfood.essential 631.00 mg

48%

Iron ⓔfood.essential ⓘFor premenopausal women (including lactating and pregnant women), the recommended intake covers the requirement of approximately 95 % of women. Depends on the blood loss during menstruation. 7.72 mg

42%

Magnesium ⓔfood.essential ⓘThe upper limit represents intake from a pharmacological agent only and does not include intake from food and water. 335.00 mg

79%

Phosphorus ⓔfood.essential 860.00 mg

68%

Potassium ⓔfood.essential 407.00 mg

8%

Sodium ⓔfood.essential 16.00 mg

0%

Zinc ⓔfood.essential ⓘThe amount of zinc absorbed from food ranges from 5% to over 50% depending on the level of phytate intake (LPI), which depends on the amount of plant foods in the diet. 4.58 mg

41%

Copper ⓔfood.essential 0.92 mg

102%

Manganese ⓔfood.essential 2.72 mg

118%

Selenium ⓔfood.essential 55.20 mcg

100%

Vitamin E Alpha-tocopherol ⓔfood.essential 0.50 mg

3%

Vitamin C Ascorbic acid ⓔfood.essential ⓘSmokers have an increased vitamin C requirement. 1.60 mg

1%

Vitamin B1 Thiamin ⓔfood.essential 0.62 mg

51%

Vitamin B2 Riboflavin ⓔfood.essential 0.17 mg

13%

Vitamin B3 Niacin ⓔfood.essential ⓘNiacin can be synthesized in the human body from the indispensable amino acid tryptophan. Values are presented in NE: niacin equivalent (1 NE = 1 mg niacin = 60 mg dietary tryptophan); 0–6 months = preformed niacin (not NE). The upper limit applies to synthetic forms obtained from supplements, fortified foods, or a combination of the two. 8.83 mg

55%

Folate ⓔfood.essential 49.00 mcg

-

Vitamin B12 Cobalamin ⓔfood.essential 0.00 mcg

0%

Tryptophan ⓔfood.essential 0.44 g

-

Threonine ⓔfood.essential 0.71 g

-

Isoleucine ⓔfood.essential 0.80 g

-

Leucine ⓔfood.essential 1.37 g

-

Lysine ⓔfood.essential 0.97 g

-

Methionine ⓔfood.essential 0.59 g

-

Cystine ⓔfood.essential 0.41 g

-

Phenylalanine ⓔfood.essential 1.02 g

-

Tyrosine ⓔfood.essential 0.56 g

-

Valine ⓔfood.essential 0.95 g

-

Arginine 2.14 g

-

Histidine ⓔfood.essential 0.53 g

-

Alanine 1.04 g

-

Aspartic acid 1.69 g

-

Glutamic acid 3.50 g

-

Glycine 0.94 g

-

Proline 0.78 g

-

Serine 1.05 g

-

Saturated fatty acids 3.33 g

16%

Myristic acid 0.03 g

-

Pentadecylic acid 0.03 g

-

Palmitic acid 2.17 g

-

Margaric acid 0.06 g

-

Stearic acid 0.91 g

-

Arachidic acid 0.09 g

-

Behenic acid 0.03 g

-

Monounsaturated fatty acids 2.31 g

-

Myristoleic acid Omega-5 0.03 g

-

Hexadecenoic acid 0.03 g

-

Margarolic acid 0.00 g

-

Octadecenoic acid 2.20 g

-

Gondoic acid Omega-9 0.05 g

-

Polyunsaturated fatty acids 23.67 g

-

Octadecadienoic acid 5.84 g

-

Linoleic acid Omega-6 ⓔfood.essential 5.84 g

-

Octadecatrienoic acid 17.83 g

-

Alpha-linolenic acid ALA Omega-3 ⓔfood.essential 17.83 g

-

Trans fatty acids 0.14 g

-

Cholesterol 0.00 mg

0%