Chia Seeds Calories and Macros — Nutrition Facts per 2 tbsp (24g)

Tracking chia seeds? Expect 117 calories per 2 tbsp (24g), with 4g of protein, 10.1g of carbs, and 7.4g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Chia Seeds nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Dried whole seeds. Most of the carbs are fiber (~10g per ounce), so the net-carb count is tiny despite the label number.

How does chia seeds fit your goals?

Chia seeds packs 8.3g of fiber per 2 tbsp (24g) at only 117 calories — exactly the profile you want when you're trying to stay full on a calorie deficit. Fiber slows digestion, blunts blood-sugar spikes, and is consistently linked to better satiety in controlled feeding studies.

Diet-wise, chia seeds fits low-carb and vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, chia seeds pulls real weight on fiber (30% DV), calcium (12% DV), and iron (10% DV) per 2 tbsp (24g) — the kind of micronutrient density that calorie counts alone don't show.

How chia seeds compares to other fats & nuts

The fastest way to log chia seeds

You could search a food database for "chia seeds", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies chia seeds, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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Browse all fats & nuts in the food database.