Healthy fats
Chia seeds
Two tablespoons of chia carry about 10 grams of fiber — roughly a third of a day — and 5 grams of plant omega-3. They are the densest fiber source in the store per gram.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 90/100
- Per calorie, across the whole database
- Typical price
- $6.99
- per 12 oz bag · organic +29%
- Servings a week
- 1.4
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to chia seeds the way it does to fresh produce. These are the measures that actually decide the purchase.
- Fiber per serving
- 9.8 g
- Mostly soluble; it is what makes chia gel
- Cost per serving
- $0.50
- ALA omega-3
- 5 g
- Twice what an ounce of walnuts provides
- Prep note
- Soak or grind
- Whole dry seeds pass through largely intact; hydrating them first is what unlocks the nutrition
Nutrition
Per 2 tbsp (24 g).
138
calories
4.7 g
protein
9.8 g
fiber
5 mg
sodium
- Fiber 35% DV
- ALA omega-3 5 g
- Calcium 14% DV
Buying and storing
- ◆Chia absorbs about 10 times its weight in water. Always hydrate before eating a large spoonful dry — there are documented cases of dry seeds swelling in the oesophagus.
- ◆A jar of chia, milk, and fruit left overnight is the cheapest high-fiber breakfast on this site at well under a dollar.
Common questions
›Is chia seeds a healthy choice?
Two tablespoons of chia carry about 10 grams of fiber — roughly a third of a day — and 5 grams of plant omega-3. They are the densest fiber source in the store per gram. A 2 tbsp (24 g) serving provides 138 calories, 4.7 g protein, and 9.8 g fiber, scoring 90/100 on nutrient density.
›Does chia seeds need to be organic?
Pesticide residue monitoring does not apply to chia seeds the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of chia seeds?
If the organic version is out of budget or the fresh price has spiked, Walnuts, Rolled oats cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Rolled oats
$5.49 / 42 oz canister · organic $7.49
Nutrition 88/100 · 5 g protein · 4 g fiber
Not applicableWalnuts
$10.99 / 16 oz bag · organic $14.49
Nutrition 87/100 · 4.3 g protein · 1.9 g fiber
Not applicableExtra virgin olive oil
$12.99 / 25 oz bottle · organic $16.99
Nutrition 86/100 · 0 g protein · 0 g fiber
Not applicableAlmonds
$8.99 / 16 oz bag · organic $12.49
Nutrition 85/100 · 6 g protein · 3.5 g fiber
Not applicable