Nuts and Seeds
Seeds, chia seeds, dried
Per 100 g of the edible portion · CNF 2026
486kcal per 100 g
16.5 gProtein
30.7 gFat
42.1 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 486 kcal2,034 kJ | — |
| Protein | 16.5 g | — |
| Fat | 30.7 g | 41% |
| of which saturated | 3.3 g | 17% |
| Monounsaturated fat | 2.3 g | — |
| Polyunsaturated fat | 23.7 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 42.1 g | — |
| Fibre | 34.4 g | 123% |
| Sodium | 16 mg | 1% |
| Water | 5.8 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 407 mg | 12% |
| Calcium | 631 mg | 49% |
| Magnesium | 335 mg | 80% |
| Phosphorus | 860 mg | 69% |
| Iron | 7.7 mg | 43% |
| Zinc | 4.6 mg | 42% |
| Copper | 0.92 mg | 103% |
| Selenium | 55 µg | 100% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 2 µg | 0% |
| Beta-carotene | 24 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Thiamin (B1) | 0.62 mg | 52% |
| Riboflavin (B2) | 0.17 mg | 13% |
| Niacin (B3) | 8.8 mg | 55% |
| Folate | 49 µg | 12% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 1.6 mg | 2% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy486 kcal · median 574 kcal
Protein16.5 g · median 15.5 g
Fibre34.4 g · median 8.8 g
Saturated fat3.3 g · median 5.3 g
Salt0.04 g · median 0.05 g
53% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Fibre34.4 g · 123%
- Copper0.92 mg · 103%
- Selenium55 µg · 100%
- Magnesium335 mg · 80%
- Phosphorus860 mg · 69%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, walnuts, glazed500 kcal
- Coconut meat, desiccated, sweetened, shredded501 kcal
- Nuts, acorn flour, full-fat501 kcal
- Seeds, cottonseed kernels, roasted506 kcal
- Nuts, acorns, dried509 kcal
- Nuts, almond paste, sweetened458 kcal
- Coconut meat, desiccated, sweetened, flaked, packaged456 kcal
- Seeds, safflower seed kernels, dried517 kcal
- Seeds, pumpkin and squash seeds, whole, roasted446 kcal
- Seeds, pumpkin and squash seeds, whole, roasted, salt added446 kcal
- Seeds, sesame flour, high-fat526 kcal
- Coconut meat, desiccated, sweetened, flaked, canned443 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.