How many carbs are in a Chia Seeds?
A 1 oz (28g) serving of Chia Seeds contains 12g of total carbs (2g net carbs), 0g sugar, 138 calories, 4.7g protein, 8.7g fat and 10g fiber.
- Calories
- 138 cal
- Carbohydrates
- 12 g
- of which Sugars
- 0 g
- Fiber
- 10 g
- Net carbs
- 2 g
- Protein
- 4.7 g
- Fat
- 8.7 g
Chia Seeds nutrition at a glance
Per 1 oz (28g), Chia Seeds delivers about 7% of a 2,000-calorie daily reference, 4% of the 275g daily carbohydrate reference and 36% of the 28g daily fiber reference. Sugar sits at 0% of the 50g added-sugar reference and protein contributes 9% of the 50g protein reference.
- Calories
- 493
- Carbs
- 42.9 g
- Sugar
- 0 g
- Protein
- 16.8 g
- Fat
- 31.1 g
- Fiber
- 35.7 g
Blood-sugar impact of Chia Seeds
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
With 12g total carbs and 10g fiber, the net-carb figure for a 1 oz (28g) serving works out to roughly 2g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Chia Seeds
- Great fit for low-carb, keto or diabetic-friendly meals — build around chia seeds without worrying about a big glucose spike.
- Use chia seeds as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine chia seeds with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Chia Seeds keto-friendly?
In moderation. At 2g net carbs per 1 oz (28g), Chia Seeds can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Chia Seeds per 100 grams?
About 42.9g of carbs, 0g sugar and 493 calories per 100g of Chia Seeds.
How does Chia Seeds affect blood sugar?
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
Is Chia Seeds good for weight loss?
A serving delivers 138 calories with 4.7g protein and 10g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 11% combined protein-plus-fiber-to-calorie ratio, Chia Seeds is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 oz (28g) serving of Chia Seeds. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.