How many calories are in chia seeds?

Chia seeds contain 422 kcal per 100g, which sounds high but is misleading in practice — a typical tablespoon serving (15g) provides only 63 kcal. The calories come primarily from healthy fats (27.7g per 100g, mostly omega-3 alpha-linolenic acid) and protein (23.9g per 100g). Because chia seeds absorb up to 12 times their weight in water, they are extremely filling relative to their serving size.

Are chia seeds good for blood sugar?

Chia seeds are exceptional for blood sugar management. With a GI of approximately 1 and only 0.6g of sugar per 100g, they produce virtually zero glucose response. More importantly, their extraordinary fibre content (33.8g per 100g) can slow the absorption of carbohydrates from other foods in the same meal. Studies suggest adding chia seeds to meals can reduce post-meal glucose spikes by up to 35%.

How much chia seeds should I eat per day?

A typical recommended serving is 1-2 tablespoons (15-30g) per day. This provides 5-10g of fibre, 3.6-7.2g of protein, and a significant dose of omega-3 fatty acids. Start with one tablespoon and increase gradually, as the high fibre content can cause digestive discomfort if introduced too quickly. Always consume chia seeds with liquid — they absorb water and swell, so eating them dry can cause choking.

Glucose: Very LowNOVA 1

Nutritional Information for Chia Seeds

Chia seeds are a nutritional powerhouse — 33.8g of fibre, 23.9g of protein, and 27.7g of fat (mostly omega-3) per 100g, with only 2.4g of net carbohydrate. From a SpikeSaver perspective, chia seeds are essentially glucose-invisible: a GI of approximately 1 means they produce virtually zero blood sugar response. The extremely high fibre content (more than any common food per 100g) actually slows the absorption of other foods when eaten together. They are NOVA 1 — a single-ingredient whole seed with no processing required.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	422 kcal / 1742 kJ	63 kcal
Protein	23.9g	3.6g
Carbohydrates	2.4g	0.4g
of which sugars	0.6g	—
Fat	27.7g	4.2g
of which saturated	3.2g	—
Fibre	33.8g	—
Salt	0.01g	—

Serving size: 1 tablespoon (~15g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Chia seeds contain just 2.4g of carbohydrate per 100g, of which only 0.6g is sugar. Their glycaemic index is approximately 1 — essentially unmeasurable. A typical 15g tablespoon serving delivers less than 0.1g of sugar. Furthermore, the extraordinary fibre content (33.8g per 100g) means chia seeds actively slow the glucose absorption of other foods when consumed together, making them a useful 'glucose buffer' to add to meals.

Processing level

NOVA 1 (unprocessed)

Chia seeds are a single-ingredient whole seed — completely unprocessed. They are dried and packaged with nothing added. Even milled chia seeds remain NOVA 1, as milling is a mechanical process that does not add any substances. The Linwoods Organic Milled Hemp, Flax & Chia Seeds blend is also NOVA 1 since it combines unprocessed seeds without additives.

Chia Seeds at Tesco

Source: Tesco product page, October 2025

Tesco Chia Seeds 150G

£1.80*NOVA 1 (unprocessed)

Tesco Chia Seeds 500G

NOVA 1 (unprocessed)

Linwoods Organic Milled Hemp Flax & Chia Seeds 200G

£4.25*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Plain chia seeds are always NOVA 1 and have virtually no glucose impact. The main thing to watch is portion size — at 422 kcal per 100g they are calorie-dense, though typical servings are small (15g = 63 kcal). Be cautious with 'chia seed' branded products like chia puddings or chia energy bars, which often contain added sugars, syrups, and flavourings that push them to NOVA 3-4. Always check if it is just seeds or a processed product. Budget tip: Tesco Chia Seeds 150G at £1.80 (£12.00/kg) is the most accessible option.

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