Food · nut & seed
Chia seeds
One serving of Chia seeds — 1 tbsp (12 g) — comes to 45 kcal, 2 g protein, 1 g carbs and 3.7 g fat. Scaled to 100 g it works out to 375 kcal and 16.7 g protein, which makes it dense in protein for a nut & seed item. That single serving is about 3% of a 1,500 kcal day and 2.3% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Chia seeds takes roughly 1,125 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹8 a serving it costs about ₹80 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It's typically eaten at breakfast. It's commonly eaten on fasting days (Navratri/Ekadashi-style).
If you want variety without changing the macros much, the closest swaps in the nut & seed category are Almonds, Cashew nuts, Coconut chutney, Cooking oil (refined/mustard) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 tbsp (12 g)) | 45 | 2 | 1 | 3.7 |
| 2 servings | 90 | 4 | 2 | 7.4 |
| Per 100 g | 375 | 16.7 | 8.3 | 30.8 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 3% | ₹80 |
| 2,000 kcal | 2.3% |
Swap it for
Questions people ask
- How many calories are in Chia seeds?
- One serving (1 tbsp (12 g)) has 45 kcal, 2 g protein, 1 g carbs and 3.7 g fat. Per 100 g that's 375 kcal and 16.7 g protein.
- Is Chia seeds good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Chia seeds is about 3% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Chia seeds?
- Roughly 1,125 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.