Chia seeds are small, tiny seeds packed with lots of nutrients and health benefits. Let’s know its fibre and protein content.
Chia seeds are small, tiny seeds native to the Mexican desserts. While they seem to be a recent fad, their use actually goes back to thousands of years. Chia means strength in ancient Mayan languages. It was used as energy boosters during Mayan and Aztec civilizations. It was a staple food of many native American tribes, such as the Chumash, Maidu, and Costanoan. Back then people mixed them with flour to make tortillas, or combined them with water and cooked them to make porridge. Chia seeds are rich in many nutrients but in this blog we would focus on chia seeds fiber and protein content.
Chia Seeds Nutrition
Chia seeds contain 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein by weight. As per Food Data Central 100 grams of chia seeds contain:
- Calories: 486
- Water: 6%
- Protein: 16.5 grams
- Carbs: 42.1 grams
- Sugar: 0 grams
- Fiber: 34.4 grams
- Fat: 30.7 grams
- Saturated: 3.33 grams
- Monounsaturated: 2.31 grams
- Polyunsaturated: 23.67 grams
- Omega-3: 17.83 grams
- Omega-6: 5.84 grams
- Trans: 0.14 grams
Chia seeds are gluten-free hence they are a great protein choice for vegans and people with gluten allergies.
Let’s discuss more about chia seeds fiber.
Chia seeds fiber content
Over 80% of the carb content of chia seeds is fiber. A single ounce serving (28 grams) of chia seeds contains 11 grams of fiber, which is a significant portion of the Reference Daily Intake (RDI) for women (25 gm) and men (28 gm) per day.
Chia seeds fiber is mostly insoluble (95%). It is associated with reduced diabetes risk.
Some of the insoluble chia seeds fiber may also be fermented in our gut like soluble fibers, promoting the formation of short-chain fatty acids (SCFAs) and improving the colon health.
Chia seeds fiber content is high, making it suitable to aid digestive health. This fiber content also promotes fullness, prevents overeating, and hence aids weight loss as well.
Chia Seeds Protein Content
Chia seeds contain 19% protein by weight similar to other seeds but higher than most cereals and grains. Chia seeds offer all nine essential amino acids and are thus a high-quality plant-based protein source.
Thus, after assessing chia seeds fiber and protein content, we can see that it is a rich and high quality source for both fiber and protein.
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