Chia Seeds

Nutritional Value (per 28g / about 2 tablespoons)
• Calories: ~140
• Protein: 4.7 g
• Fat: 9 g (mostly healthy omega-3 fatty acids)
• Carbohydrates: 12 g (of which ~10 g is fiber)
• Fiber: 10 g
• Calcium: 18% of RDI
• Magnesium: 30% of RDI
• Phosphorus: 27% of RDI
• Other: Small amounts of potassium, zinc, vitamin B3, and antioxidants

Health Benefits
• Rich in Fiber: Helps with digestion, promotes satiety, and supports gut health.
• Omega-3 Fatty Acids: Great plant-based source of alpha-linolenic acid (ALA), which supports heart and brain health.
• Antioxidants: Protect cells from damage and reduce inflammation.
• Bone Health: High in calcium, magnesium, and phosphorus—important for bone density.
• Blood Sugar Regulation: Fiber helps slow digestion and stabilize blood sugar levels.
• Weight Management: The fiber and protein content help you feel full longer, reducing overeating.

Uses
• Add to smoothies or juices (soaked or dry).
• Make chia pudding by soaking seeds in milk or plant-based milk overnight.
• Sprinkle on yogurt, oatmeal, or salads.
• Use as an egg substitute in vegan baking (1 tbsp chia + 3 tbsp water = 1 egg).
• Incorporate into homemade energy bars or granola.