Chia Seeds: Protein Value And Nutritional Value

Chia seeds are the same product used to grow the well-known chia pet featured in informmercials. The seeds are actually high in nutrients and protein. Add them to your diet to benefit from their high fiber, omega-3 and protein content.

Calories, Carbohydrates and Fat

About 2 tbsp., or 1 oz., of chia seeds contains 137 calories. You get 12 g of carbohydrates with 11 g of fiber. A 1 oz. serving of chia seeds also contains 9 g of fat, 1 g of which is saturated.

Protein

One oz. of chia seeds contains 4.4 g of protein. Chia seeds contain all nine amino acids in proper ratios to form a complete protein. Chia seeds can serve as an alternative to soy for protein on vegetarian diets.

Minerals

Chia seeds are rich in several minerals. A 1 oz. serving provides 18 percent of the recommended dietary allowance for calcium, based on a 2,000-calorie diet. In addition, they offer 27 percent of the RDA for phosphorus, 7 percent for zinc, 3 percent for copper and 30 percent for manganese.

Health Benefits

Due to their high omega-3 fatty acid content, regularly consuming chia seeds may help reduce your risk of heart disease. Omega-3s may also help ward off other illnesses, including cancer and arthritis. Chia seeds can also help with hydration as they absorb about nine times their volume in water. The fiber in chia seeds is mostly soluble which can help lower cholesterol as well as help with digestion.

Uses

Blend chia seeds into smoothies. You may also incorporate them into homemade granola. Sprinkle them over cold or hot cereal, add them to salads or bake them into crackers. Unlike flax seeds, chia seeds do not need to be ground in order for you to benefit from their nutrients. Soak chia seeds for about 10 minutes before consuming to prevent them from absorbing water from your body during digestion and causing dehydration.