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Chia Seeds: Recipes, Nutritional Values & Dosage

chia seeds
Content Editor & Ecotrophologist
Leonie is an ecotrophologist. She writes articles for foodspring about nutrition and healthy living. She also creates free food programs designed to help you reach your goals.

Small but mighty – Chia seeds are real all-rounders. Whether added into pudding, muesli, or bread, these miracle seeds bring variety into your kitchen. And not only that: Chia seeds are full of important nutrients. We’ll show you everything you need to know about the little powerhouses.

Also worth reading: Moringa Oleifera is also a real superfood. Never heard of it? We’ll enlighten you.

What are Chia Seeds?

Chia seeds are the seeds of the Salvia Hispanica plant, which is closely related to mint. Originally, the plant is native to South America. There, the power seeds have long been considered an important ingredient in numerous dishes.

The Mayas and Aztecs in particular valued chia seeds as an important staple, because they keep you full for a long time and provide important vitamins and minerals.

Chia Samen Lemonade

Chia seeds provide you with a high amount of fiber, protein, and polyunsaturated fatty acids, especially during a diet. Due to their flexible use, they are excellent in smoothies, yogurts, or salads.

Chia seeds preparation

Whether in your breakfast, as a topping on your salad, or in a glass of water – chia seeds can be consumed in many ways, both because they taste neutral, and because they can be prepared in several ways.

Allow chia seeds to swell

Chia seeds have the ability to swell in a liquid and increase their volume tenfold. Therefore, if you’re looking to soak chia seeds, we recommend you do it in a ratio of 1:6.

For chia seeds to develop their jelly-like consistency, they must swell in liquid for at least one hour. For best results, we recommend chilling the chia seeds in the refrigerator for 3 hours. This is how you get the most delicious chia seed pudding.

Ground chia seeds

Unlike flax seeds, which are most beneficial when their shells are ground, chia seeds don’t need to be ground to reach their maximal potential. In order for your body to benefit from this powerhouse, however, you should be well hydrated. Do you find their consistency too coarse? Then, of course, there’s nothing to stop you from finely grinding the seeds.

Do you find it difficult to drink enough water and meet your fluid requirements? We give you helpful tips on how you can do it easily.


Roasted Chia seeds are ideal as a topping on savory dishes. The small seeds give your salad or soup a tasty roasted flavor. By the way, we don’t recommend cooking chia seeds, since this can kill important nutrients.

Chia seeds recipes

Are you looking for more recipe inspiration for your chia seeds? Then be sure to try our favorite recipes. We’ll show you how to bring variety and color into your kitchen with just a few ingredients. Enjoy it!

Chia seed pudding

The peculiarity of chia seeds is that they acquire a jelly-like consistency in liquid, making them the perfect healthy pudding. Our chia seed pudding recipe is completely sugar-free and can be prepared in no time.

schokoladen chia pudding

Protein Chia Pudding

Our protein chia pudding recipe provides a little more variety on your plate. Your muscles will love the extra portion of protein, guaranteed.

protein chia samen pudding

Vegan No-Bake Brownies with Ganache

When it comes to sweets, it doesn’t get much more iconic than brownies. We’ve created a version that doesn’t require turning on your oven and also happens to be nutritious. And it’s truly delicious thanks to a decadent homemade chocolate ganache. No need to compromise on flavor!

chia brownies

Protein Chocolate Raw Balls

This Energy Raw Balls recipe makes for the perfect snack. Craving a little energy boost in the afternoon? Then you’ve come to the right place. Clean, sugar-free, and easy to prepare. The Powerballs are as tasty as candy, but do something good for your body.

protein raw schoko balls

Protein Zoats

Vegetables and oatmeal sound like an unlikely pair, but tastes incredibly delicious and low in carbohydrates. Zoats consist of grated zucchini, oatmeal, and water or milk. They get their sweetness from our Whey Protein.

protein zoats

Chia seeds lemonade with berries

A lemonade that’s not only refreshing, but also provides valuable nutrients. Besides their protein content, chia seeds are especially rich in omega-3 fatty acids.

Chia Samen Lemonade

Chia seed dosage

Chia seeds are considered a superfood. Despite their popularity now – and, moreover, their use for thousands of years – there hasn’t been much nutritional research into chia seeds. Therefore, the recommended daily amount has been set at 15g by the European Food Safety Authority (EFSA), which corresponds roughly to a large tablespoon.

Don’t worry – if you consume more than that, it doesn’t necessarily have negative effects. The low intake recommendation is mainly due to the still limited research and data.

Something important to keep in mind: If you take certain medications, you should discuss with your trusted doctor to what extent your chia seed intake might influence the effect of the medication.

If you eat your chia seeds un-soaked, it’s important that you consume enough liquid. Due to their ability to absorb water, you should drink at least nine times the amount of liquid. For 15g of chia seeds, this is 135ml of water.

Chia seed nutrients

The small power seeds are known for their exceptional nutritional profile. Here’s a summary of the most important facts.

Nutritional values

g per 100g
Carbohydrates 2.3g
Dietary fiber 3.2g
Fats 32g
Proteins 21g

Minerals, Vitamins & Fatty Acids

mg per 100g
Calcium 606mg
Magnesium 306mg
Vitamin E 0.32mg
Vitamin B1 0.67mg


Chia seeds score like no other food with an incomparable nutrient density: They provide you with a large portion of fiber, vitamins, minerals, and healthy fats. Not to mention the helpful ratio of omega 3 to omega 6 fatty acids (1:3), which aids omega 3 fatty acids in fulfilling their functions.

By the way: If you need to up your intake of omega 3 fatty acids, our omega 3 capsules are also an easy and vegan way to cover it.

The high fiber content of chia seeds is also remarkable: According to the NHS, adults should consume at least 30g of fiber per day. Just one tablespoon of chia seeds covers more than a quarter of that recommended daily fiber requirement. They not only help you feel full longer, but also boost digestion, and have many other health benefits.

Chia Seeds: Calories

100g of chia seeds contain about 450 kcal. That may seem like a lot at first, but the nutritional profile of these powerhouses is unbeatable.

For comparison: In 15g (recommended minimum amount) there are about 69 kcal. That’s about as many calories as in a 150ml glass of milk.

Chia seeds for weight loss

Chia seeds are said to have a miraculous effect on weight loss due to their unique nutrient profile. Is this true? We show you everything you need to know about chia seeds and weight loss.

Our conclusion

The Mayas and Aztecs have long known this: chia seeds, with their unique nutrient profile, are a convincing ingredient in our diets. Just a small amount can cover more than a quarter of your fiber needs. In addition, they provide vitamin B1, E, the minerals calcium and magnesium, as well as lots of healthy fatty acids.

Chia seeds are especially great in a pudding. Due to their ability to absorb large amounts of liquid, the power seeds become the perfect healthy pudding. Our basic recipe shows you how to get started, and then you can create your own personal chia seed pudding and top it with fruits and nuts.

Our tip

Want to do something for your health and are interested in a balanced diet? Then start your free Body Check now. Define your goals, have your BMI calculated and receive individually tailored nutrition and training tips.

start your free Body Check

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