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Can chia seeds fit a keto diet?

Hand-drawn editorial illustration of Chia seeds.
Editorial illustration of Chia seeds.

Nutrition facts for Chia seeds​

Source-portion carb band: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

NutrientPer listed portion: 1 cup (168 g)Per 100 g
Energy816 kcal486 kcal
Protein27.7 g16.5 g
Total fat51.6 g30.7 g
Saturated fat5.6 g3.3 g
Total carbohydrate70.7 g42.1 g
Dietary fiber57.8 g34.4 g
Calculated net carbs12.9 g7.7 g
Total sugars2.6 g1.6 g
Sodium26.9 mg16 mg
Potassium683.8 mg407 mg
The table keeps the USDA basis separate from the selected portion.
  1. Food formChia seeds
  2. USDA per-100 g basis7.7 g calculated net carbs
  3. Selected source portion12.9 g calculated net carbs
  4. Calculation boundaryPortion value is calculated from the cited 100 g record and portion weight

Explore this food category​

Compare this form and portion with other records in nuts, seeds & legumes. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the keto food list.

How the calculation works​

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 42.1 g − 34.4 g = 7.7 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source​

  • USDA food description: Chia seeds
  • FoodData Central ID: FDC ID 2707590
  • Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
  • Record publication date: 10/31/2024
  • Selected portion: 1 cup (168 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

  1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2707590. https://fdc.nal.usda.gov/food-search/?query=2707590, https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_survey_food_json_2024-10-31.zip
  • Unroasted peanuts — Compare another food in the nuts seeds legumes whole food group.
  • Unsalted pumpkin seeds — Compare another food in the nuts seeds legumes whole food group.
  • Hazelnuts — Compare another food in the nuts seeds legumes whole food group.

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Can chia seeds fit a keto diet?
Chia seeds can fit a keto diet only in a measured amount; 1 cup (168 g) provides 12.9 g calculated net carbs.
How many net carbs are in Chia seeds?
The listed 1 cup (168 g) has 12.9 g calculated net carbs. Per 100 g, the record has 7.7 g calculated net carbs.
How are net carbs calculated for Chia seeds?
247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 42.1 g total carbohydrate minus 34.4 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.
Where do these Chia seeds nutrition facts come from?
The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2707590. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

  1. Updated after final factual and editorial review
  2. First published

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