Chia seeds have become a favourite addition to Australian diets, celebrated for their rich nutritional profile and versatility. But what exactly do you get from just one tablespoon of chia seeds? Here’s a closer look at the nutrition you can expect from a single tablespoon (about 12–15 grams) of chia seeds, using data from Australian-grown varieties and trusted sources.
Nutritional Breakdown: 1 Tablespoon of Chia Seeds
Here’s what you’ll find in a typical tablespoon of chia seeds:
- Calories: 60–67 kcal
- Protein: 2–3.1 grams
- Total Fat: 4–5.3 grams
- Saturated Fat: 0–0.7 grams
- Polyunsaturated Fat: ~4 grams
- Carbohydrates: 5–6.3 grams
- Fibre: 4–6 grams
- Net Carbs: 0.7–1 gram (very low, as most carbs are fibre)
- Sugar: 0 grams
- Calcium: Up to 80 mg (about 8% of daily needs)
- Iron: Up to 1 mg (about 14% of daily needs)
- Potassium: About 10–75 mg
- Sodium: 0–45 mg
Key Nutritional Highlights
- High in Fibre: With up to 6 grams of fibre per tablespoon, chia seeds are an excellent way to boost your daily intake, supporting digestive health and helping you feel fuller for longer.
- Plant-Based Protein: Around 2–3 grams of protein per tablespoon makes chia seeds a valuable protein source for vegetarians and vegans.
- Healthy Fats: Chia seeds are rich in heart-healthy omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports cardiovascular and brain health.
- Essential Minerals: They provide a meaningful amount of calcium, iron, and potassium, all of which are important for bone strength, energy, and muscle function.
- Low in Sugar and Net Carbs: Most of the carbohydrate content is fibre, keeping net carbs very low, which is helpful for those watching their carbohydrate intake.
Why Add a Tablespoon of Chia Seeds to Your Diet?
- Digestive Support: The high fibre content promotes regularity and gut health.
- Satiety: Chia seeds expand in liquid, helping you feel full and potentially aiding weight management.
- Versatility: Sprinkle them on yoghurt, blend into smoothies, stir into porridge, or make chia pudding for a nutritious boost.
- Nutrient Density: Even a small serving delivers a wide range of nutrients with minimal calories.
One tablespoon of chia seeds may be small, but it packs a powerful nutritional punch. For Australians looking to enhance their diet with extra fibre, protein, healthy fats, and essential minerals, chia seeds are a convenient and effective choice. Just a spoonful a day can help support your digestive health, energy, and overall wellbeing.