- The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked. While soaking, the seeds develop a mucilaginous gel-like coating that gives chia-based beverages a distinctive texture.
- Today, chia is grown commercially in its native Mexico, and in Bolivia, Argentina, Ecuador, Nicaragua, Guatemala, and Australia. In 2008, Australia was the world's largest producer of chia. Not very common in Europe.
Nutritional facts:
A 100 gram serving of chia seeds is a rich source of:
- B vitamins thiamine and niacin (54% and 59%, respectively of the Daily value, DV), and a good source of the B vitamins riboflavin and folate (14 and 12%, respectively).
Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, bread, made into a gelatin-like substance or consumed raw. The gel can be used to replace as much as 25% of egg content and oil in cakes while providing other nutrients. Check the chart below for more information about the chia nutritional values and read the "11 proven Health Benefits of chia seeds".
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,034 kJ (486 kcal) |
42.12 g
| |
| Dietary fiber | 34.4 g |
30.74 g
| |
| Saturated | 3.330 |
| Monounsaturated | 2.309 |
| Polyunsaturated | 23.665
17.8 g
5.8 g
|
16.54 g
| |
| Vitamins | |
| Vitamin A equiv. |
(7%)
54 μg |
| Thiamine (B1) |
(54%)
0.62 mg |
| Riboflavin (B2) |
(14%)
0.17 mg |
| Niacin (B3) |
(59%)
8.83 mg |
| Folate (B9) |
(12%)
49 μg |
| Vitamin C |
(2%)
1.6 mg |
| Vitamin E |
(3%)
0.5 mg |
| Trace metals | |
| Calcium |
(63%)
631 mg |
| Iron |
(59%)
7.72 mg |
| Magnesium |
(94%)
335 mg |
| Manganese |
(130%)
2.723 mg |
| Phosphorus |
(123%)
860 mg |
| Potassium |
(9%)
407 mg |
| Sodium |
(1%)
16 mg |
| Zinc |
(48%)
4.58 mg |
| |
| Percentages are roughly approximated usingUS recommendations for adults. Source: USDA Nutrient Database | |
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