Chia Seeds Calories How to Include Them in a Balanced Diet

I’ve been a nutritionist for over seven years, and people often ask me about the health benefits of chia seeds and how to add them to a healthy diet. Read below about “Chia Seeds Calories: How to Include Them in a Balanced Diet”.

The chia plant, which is related to mint, has tiny black seeds called chia seeds. Chia seeds are very healthy and full of fiber, even though they are small. That’s only 28 grams, or 137 calories. It has 4 grams of protein, 9 grams of fat, 12 grams of carbs, 11 grams of fiber, and vitamins and minerals like magnesium, calcium, and iron.

Chia seeds have a lot of fiber and protein, which means they can help your digestion, keep your blood sugar in check, and make you feel full. Chia seeds have omega-3 fatty acids that can help your heart and brain stay healthy and reduce inflammation.

It’s true that chia seeds are very healthy, but many people wonder if they are also high in calories. What are some ways you can eat them without going overboard?

Are Chia Seeds High in Calories?

Some people think that chia seeds must have a lot of calories because they are so full of nutrients. Chia seeds, on the other hand, only have about 138 calories in an ounce serving.

To help you understand, here are some foods that have the same number of calories as chia seeds:

• 138 calories for 1 ounce of chia seeds
• 164 calories in 1 ounce of almonds
• As many calories as 1 ounce of raisins
• 84 calories in 1 cup of blueberries
• 95 calories in a medium apple

Chia seeds have a moderate number of calories for the amount they contain. They are better for you than many other snacks because they have more fiber and nutrients.

Including Chia Seeds in a Balanced Diet

You can eat chia seeds and be healthy, but like any other food, you should only eat them in small amounts. As part of a healthy diet, here are some ways to enjoy chia seeds:

• Do not eat more than one to two tablespoons of it each day. This gives you a good amount of nutrients without adding a lot of extra calories. If you eat too many chia seeds, they can add extra calories.
• Swap out foods that aren’t as good for you for chia seeds. You could put chia seeds on top of yogurt instead of sugary toppings or use them in a salad instead of croutons. In this way, you can get more nutrients without eating more calories.
• Avoid chia seed pudding that is already made. Making your own chia pudding can be good for you, but buying it already made is often full of sugar. Use fresh fruit and unsweetened almond milk to make your own.
• When you eat chia seeds, make sure you drink a lot of water. They can take in 10–12 times their own weight in water, so make sure you drink a lot to keep your digestive system healthy.
• Instead of ground chia seeds, buy whole ones. Whole seeds keep more of their nutrients longer. In that case, grind them up again before you use them.
• Chia seeds go well with foods that are high in protein. When you eat chia seeds with Greek yogurt, eggs, nuts, or lean meats, you get a balanced meal that gives you energy that lasts.
• You can put chia seeds in yogurt, oatmeal, or smoothies too. This is a simple way to add their nutrients to your everyday food.
• Chia seed gel can be used in baking instead of eggs. Just add 3 tablespoons of water to 1 tablespoon of chia seeds and let it sit for 5 to 10 minutes.
• You can add chia seeds to cereal, salads, or stir-fries to make them healthier and give them more texture. It does not take much to make a difference.

Chia Seed Recipes for a Balanced Diet

Because I’m a nutritionist, I often use chia seeds in recipes to make them healthier. Here are some of my favorite recipes with chia seeds:

Chia Berry Breakfast Pudding

• 1 cup almond milk that isn’t sweet
• 30 grams of chia seeds
• 1/2 cup of mixed berries
• 1/4 cup plain Greek yogurt
• 1/2 teaspoon of vanilla powder
• 1 teaspoon honey (not required)

Add chia seeds and almond milk to a bowl. After 10 minutes, add the rest of the ingredients and mix well. Put in the fridge overnight. To serve, add more berries on top.

Bites with Chia Seeds

• 1 cup of rolled oats
• 1/2 cup chocolate or peanut butter
• 1/3 cup of chia seeds
• 1/3 cup chocolate chips
• 1/4 cup of honey 1 teaspoon of vanilla

Put all of the ingredients together. Roll into 1-inch balls, then put them in the fridge for 30 minutes. Put in a container that won’t let air in.

Chicken Avocado Salad with Chia Seed Dressing

• 5 ounces of mixed greens
• 1 avocado, cut up
• 6 ounces of chopped cooked chicken
• Two tablespoons of chia seeds
• Three tablespoons of olive oil
• 2 tablespoons of juice from lemon
• 1/2 garlic clove, chopped up
• Add salt and pepper to taste.

Chia seeds, olive oil, lemon juice, and garlic should all be mixed with a whisk. Add the chicken, avocado, and greens and toss. Add pepper and salt.

Conclusion

When used the right way, chia seeds can be a healthy part of your diet. Make sure you eat healthy portions, mix them up with other whole foods, and drink plenty of water. When used in new ways, chia seeds can be a tasty way to boost the nutrition in your meals and snacks.