Chia seeds are 486 calories per 100g, but a tablespoon is just 58 calories — and adds 4g of fiber. They expand significantly in liquid (turn into chia pudding), which makes them a go-to for high-fiber, low-calorie meal toppers and breakfast bases.
Calories scale with portion. Here's how a typical chia seeds serving translates in your tracker:
Calorie-dense and fatty — 31 g of fat per 100g means small portions add up fast, so weigh it rather than eyeballing.
How chia seeds stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at chia seeds and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreChia Seeds has approximately 486 calories per 100g. A typical serving — 1 tbsp (12g) — comes in at 58 calories.
17g of protein per 100g. That puts chia seeds at roughly 3.5g of protein per 100 calories — a useful lens when comparing to other nuts & seeds sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Chia Seeds is calorie-dense at 486 kcal per 100g, so portion control matters more than with low-cal foods.