Chia seeds can help people to meet dietary requirements for fiber. One serving of 28 grams (g), or 2 1/2 tablespoons (tbsp.), provides just less than 10 trusted Source of fiber. The daily recommendation for adults is 25–30 g, so a serving of chia seeds can fulfill 30% of this.
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Help with weight loss
In addition to helping with digestive health, fiber may help people feel fuller for longer. This can make high fiber foods useful for those trying to reach a moderate weight. An older 2011 review concluded that there was limited data to suggest this, but a small 2014 study Trusted Source involving 26 people found chia seeds did not improve weight loss compared with a placebo.
Increases HDL cholesterol is also known as “good” cholesterol, while LDL is known as “bad” cholesterol.
The authors concluded that chia seeds have a protective effect on the balance of lipids in the blood and a neutral cholesterol
A 2021 review of 10 clinical trials found that chia seeds increased the amount of high-density lipoprotein (HDL) cholesterol and lowered low-density lipoprotein (LDL) cholesterol. HDL
or beneficial effect on other markers of cardiovascular health. These findings may mean chia seeds could be a good addition to the diet of those who want to lower LDL cholesterol or raise HDL cholesterol.
Reduces spikes in blood sugar
A very small 2017 study Trusted Source involving 15 participants found that compared with flax seeds, chia seeds slowed down how quickly the body released glucose, reducing the spike in blood sugar that comes after eating carbohydrates.
This could prove useful to people with type 2 diabetes, but there are no studies that specifically prove chia seeds can help with managing blood sugar levels in those with the condition.
High in Omega-3 and Omega-6
Chia seeds contain 6.72 trusted Source of polyunsaturated fatty acids (PUFAs) per serving. This includes Omega-3 and Omega-6.A 2020 review of 86 clinical trials found that higher Omega-3 intakes could reduce the risk of heart attacks and their associated risk factors.
Nutritional value of chia seeds
According to the United States Department of Agriculture (USDA)Trusted Source National Nutrient Database, a 28 g (1 ounce) or 2 1/2 tbsp serving of chia seeds contains:131 calories (kcal),8.4 g of fat,13.07 g of carbohydrate,11.2 g of fiber,5.6 g of protein,0 g sugar
Chia seeds also contain: Calcium, zinc, Iron, Magnesium, Phosphorous. They also have smaller amounts of many other nutrients, such as foliate, vitamin A, and copper.
Chia seeds vs. Flax seeds vs. Basil seeds
Flax seeds generally contain more calories, protein, and fat than basil and chia seeds. Chia and flax seeds are particularly high in Omega-3 and Omega-6 fatty acids. Chia seeds contain more fiber than basil or flax seeds.
Chia seeds are nutritious and can be part of a balanced diet. They are high in fiber and PUFAs, which are important for health. Some research suggests that chia seeds may help lower triglycerides, total and LDL cholesterol, and increase HDL cholesterol.
