Chia nutritional facts

Chia seeds contain oil amounts varying between 32-39%, with the oil offering the highest natural percentage of Omega-3 essential fatty acid known to man (60-64%) whereas soybean oil and canola oil contain less than 10% of this essential omega-3 fatty acid. Chia seeds are a very rich source of omega-3 EFA.

Chia seeds also are rich in the beneficial long-chain triglycerides that help maintain the proper wall flexibility of cells and restore the proper cholesterol /triglyceride ratio. Your body converts the alpha-linolenic Omega-3 of chia into DHA and EPA fatty acids that are found in fish oil.

NUTRITIONAL INFORMATION - CHIA SEEDS
Average Qnty per 100 g	Australian-grown seeds	South American seeds
Energy	1920 kj	2248 kj
Cholesterol	0	0
Sodium	<1 mg	0 g
Fat, total	34.0 g	32.8 g
Saturated	4.0 g	2.8 g
Trans-Fatty Acid	0.3 mg	0 mg
Omega 3	19.3 g	20.8 g
Omega 6	7.1 g	6.8 g
Omega 9	3.3 g	(not tested)
Monounsaturated	(not tested)	2.4 g
Protein	20.4 g	17.2 g
Carbohydrate, total	37.0 g	44 g
Sugars	<1 g	(not tested)
Fibre	36 g	35.8 g
Cobalamin (vit. B12)	90 ng	(not tested)
Folate	90 ug
Calcium	500 mg	872 mg
Phosphorus	600 mg	924 mg
Magnesium	290 mg	468 mg
Zinc	7.4 mg	7.4 mg
Potassium	500 mg	892 mg
Iron	6.5 mg	48.8 mg
Niacin	(not tested)	8.4 mg
Riboflavin		0.24 mg
Thiamine		1.44 mg
Vitamin A		4300 I.U.
Copper		2.44 mg
Manganese		5.84 mg
Molybdenum		0.2 mg
Aluminium		44.4 mg
Boron		0.92 mg

Chia seeds are powerful source of the antioxidants chlorogenic acid and caffeic acid as well as myricetin, quercetin and kaempferol flavonols that protect delicate essential fatty acids from oxidation. Unlike other sources of omega-3 oils (e.g., flax, hemp, or fish), chia doesn’t require refrigeration or the artificial or natural added antioxidants such as vitamins in order to remain fresh.

Chia has 19 to 23% protein content, more than that found in traditional cereals such as wheat (13.7%), corn (9.4%), rice (6.5%), oatmeal (16.9%) and barley (12.5%). And Chia’s protein is complete with all essential amino acids and is gluten-free.

Chia seeds are easily digested and they absorb more than 9 times their weight in water. When you mix the seeds with water they form a gel and researchers believe the same gel-forming ability happens in the stomach, when chia seeds are eaten they slowly release carbohydrates and slow conversion of carbs into glucose (blood sugar) for energy. The outer part of the seed is very rich in soluble fibre and it is that that forms the gel so it can protect itself from drying out in the desert air.

The gel forms a physical barrier between the carbohydrates and the digestive enzymes that break them down. The carbohydrates are digested eventually, but at a slow and uniform rate. There is no insulin surge or spike needed to lower the blood sugar level after eating chia. The water-retaining ability of the gel also helps level out the water intake and retains electrolyte balance.

Chia seeds contain over 6 times more calcium than milk by weight (700mg in 100g of chia & 120mg in 100g milk) and chia’s calcium is more readily absorbed by the body than milk. It's also an excellent source of certain minerals, notably phosphorus, magnesium, potassium, iron, zinc, and copper. Chia has three times more iron than spinach, and fifteen times more magnesium than broccoli.