Seeds, sesame flour, low-fat
USDA SR Legacy · 60.1 g
23.3 g more than your starting foodCompare these foodsNuts & seeds · Nutrition facts
Chia Seeds, Dried
486 calories and 16.5 g of protein per 100 g. Reported fiber: 34.4 g.
Know what you’re comparing.
Seeds, chia seeds, dried
- Source category
- Nut and Seed Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170554
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 46% of 238 other complete nuts & seeds profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
138calories
in 28.4 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 4.7 g | — |
| Carbohydrate | 11.9 g | 4% |
| Fat | 8.7 g | 11% |
| Fiber | 9.8 g | 35% |
| Total sugars | — | — |
| Sodium | 5 mg | 0% |
| Saturated fat | 0.9 g | 5% |
| Potassium | 115 mg | 2% |
| Calcium | 179 mg | 14% |
| Iron | 2.19 mg | 12% |
| Magnesium | 95 mg | 23% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | — | — |
Estimated energy from macros
Protein 13%Carbs 33%Fat 54%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore nuts & seedsWhat else fits your plate?
Same broad food category
This food: 6.8 g protein in 41.2 g. Choices below have more on this basis.
Seeds, cottonseed flour, low fat (glandless)
USDA SR Legacy · 60.2 g
23.2 g more than your starting foodCompare these foodsSeeds, sunflower seed flour, partially defatted
USDA SR Legacy · 61.3 g
22.7 g more than your starting foodCompare these foodsSeeds, cottonseed meal, partially defatted (glandless)
USDA SR Legacy · 54.5 g
20 g more than your starting foodCompare these foodsSeeds, cottonseed flour, partially defatted (glandless)
USDA SR Legacy · 55.7 g
16 g more than your starting foodCompare these foodsSeeds, sesame flour, partially defatted
USDA SR Legacy · 52.4 g
14.3 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| ProteinPer 100 g | 16.54 g | 11.42 g | 22.68 g | 21 |
| Total lipid (fat)Per 100 g | 30.74 g | 25.8 g | 33.2 g | 24 |
| Calcium, CaPer 100 g | 631 mg | 590 mg | 673 mg | 2 |
| Phosphorus, PPer 100 g | 860 mg | 686 mg | 1,005 mg | 4 |
| Potassium, KPer 100 g | 407 mg | 160 mg | 653 mg | 3 |
| Sodium, NaPer 100 g | 16 mg | 13 mg | 19 mg | 3 |
| Zinc, ZnPer 100 g | 4.58 mg | 3.49 mg | 5.68 mg | 3 |
| Copper, CuPer 100 g | 0.92 mg | 0.19 mg | 1.66 mg | 3 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 66 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 5.8 g | 1051 |
| Energy | 486 kcal | 1008 |
| Energy | 2,034 kj | 1062 |
| Protein | 16.54 g | 1003 |
| Total lipid (fat) | 30.74 g | 1004 |
| Ash | 4.8 g | 1007 |
| Carbohydrate, by difference | 42.12 g | 1005 |
| Fiber, total dietary | 34.4 g | 1079 |
| Calcium, Ca | 631 mg | 1087 |
| Iron, Fe | 7.72 mg | 1089 |
| Magnesium, Mg | 335 mg | 1090 |
| Phosphorus, P | 860 mg | 1091 |
| Potassium, K | 407 mg | 1092 |
| Sodium, Na | 16 mg | 1093 |
| Zinc, Zn | 4.58 mg | 1095 |
| Copper, Cu | 0.924 mg | 1098 |
| Manganese, Mn | 2.723 mg | 1101 |
| Selenium, Se | 55.2 µg | 1103 |
| Vitamin C, total ascorbic acid | 1.6 mg | 1162 |
| Thiamin | 0.62 mg | 1165 |
| Riboflavin | 0.17 mg | 1166 |
| Niacin | 8.83 mg | 1167 |
| Folate, total | 49 µg | 1177 |
| Folate, food | 49 µg | 1187 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin A, IU | 54 iu | 1104 |
| Vitamin E (alpha-tocopherol) | 0.5 mg | 1109 |
| Fatty acids, total saturated | 3.33 g | 1258 |
| SFA 14:0 | 0.03 g | 1264 |
| SFA 15:0 | 0.03 g | 1299 |
| SFA 16:0 | 2.17 g | 1265 |
| SFA 17:0 | 0.063 g | 1300 |
| SFA 18:0 | 0.912 g | 1266 |
| SFA 20:0 | 0.093 g | 1267 |
| SFA 22:0 | 0.032 g | 1273 |
| Fatty acids, total monounsaturated | 2.309 g | 1292 |
| MUFA 14:1 | 0.03 g | 1274 |
| MUFA 16:1 | 0.029 g | 1275 |
| MUFA 17:1 | 0 g | 1323 |
| MUFA 18:1 | 2.203 g | 1268 |
| MUFA 20:1 | 0.046 g | 1277 |
| Fatty acids, total polyunsaturated | 23.665 g | 1293 |
| PUFA 18:2 | 5.835 g | 1269 |
| PUFA 18:2 n-6 c,c | 5.835 g | 1316 |
| PUFA 18:3 | 17.83 g | 1270 |
| PUFA 18:3 n-3 c,c,c (ALA) | 17.83 g | 1404 |
| Fatty acids, total trans | 0.14 g | 1257 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.436 g | 1210 |
| Threonine | 0.709 g | 1211 |
| Isoleucine | 0.801 g | 1212 |
| Leucine | 1.371 g | 1213 |
| Lysine | 0.97 g | 1214 |
| Methionine | 0.588 g | 1215 |
| Cystine | 0.407 g | 1216 |
| Phenylalanine | 1.016 g | 1217 |
| Tyrosine | 0.563 g | 1218 |
| Valine | 0.95 g | 1219 |
| Arginine | 2.143 g | 1220 |
| Histidine | 0.531 g | 1221 |
| Alanine | 1.044 g | 1222 |
| Aspartic acid | 1.689 g | 1223 |
| Glutamic acid | 3.5 g | 1224 |
| Glycine | 0.943 g | 1225 |
| Proline | 0.776 g | 1226 |
| Serine | 1.049 g | 1227 |
Related reference foods.
Explore more records in the same food group. Preparation and ingredients can change the numbers.