ingredients

Chia Seeds: Humble but Mighty

By Carolina Schneider, MS RD
Updated: January 2025

We’re well beyond the Chia Pet. It’s time chia seeds get a spot on your plate. The powerhouse seed is packed with everything you need for optimal digestive health, energy levels, and weight management.

Chia seeds pack some serious nutrition

A one-ounce serving of chia seeds (about 2 tablespoons) offers 5 grams of plant protein and 10 grams of fiber. You’ll also get a dose of zinc and a good source of iron, which is needed to carry oxygen through the body. Chia seeds are also loaded with calcium, a mineral that promotes strong bones and one that nearly 40% of Americans don’t get enough of. To top it off, chia seeds contain an essential type of fat: omega-3 fatty acids, specifically alpha-linolenic acid (ALA).

Chia seeds offer phytochemicals

But that’s just the tip of the iceberg when it comes to chia seed nutrition. In addition to essential fats, protein, fiber, and minerals –– chia seeds also bring phytochemicals to your table (caffeic acid, chlorogenic acid, myricetin, kaempferol, and quercetin to be exact). These compounds are natural antioxidants that help scavenge free radicals and keep cells healthy.

Chia seed benefits

Science doesn’t lie: Chia seeds have health benefits. Also known as Salvia Hispanica L, chia seeds help improve blood sugar, blood pressure, cholesterol, and hunger management. Research also finds ALA, the omega-3 fatty acid found in chia, promotes both heart health and brain health.

How to eat chia seeds

You can use good-for-you chia seeds as a topping for smoothies, yogurt, and oatmeal –– or whip up an easy chia pudding. Just combine 2 tablespoons of chia seeds with half a cup of milk of your choice and let it sit overnight in the fridge.

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Sources

Unless otherwise noted, nutrition information is sourced from USDA FoodData Central and reflects the reference amount customarily consumed. These are standardized servings and not necessarily the amount present in the highlighted Daily Harvest recipes. Nutrition information for Daily Harvest products can be found on packages and under "Nutrition Facts" for each product at "dailyharvest.com". Vitamin and mineral functions are sourced from Linus Pauling Institute Micronutrient Information Center.

Carolina Schneider, MS RD

Nutritionist

Carolina Schneider, MS, RD is a Registered Dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, vegan diet for nearly a decade. With a background in journalism, marketing and public relations, Carolina is adept in creating nutrition content for health and wellness companies that prioritizes the brand’s positioning to consumers. Her experience, combined with her passion and knowledge, equip her to help companies successfully communicate the nutritional benefits of their products to consumers. Originally from Brazil, Carolina is fluent in Portuguese, English and Spanish. Carolina received two degrees in Journalism and Public Relations, which have given her the tools to become a writer and excellent communicator. Additionally, Carolina has years of professional experience in marketing, specifically in the food industry, giving her the knowledge to help brands best position their products to reach new customers and improve brand loyalty. Carolina obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food.