# How Much Protein Is in Chia Seeds?

URL: https://kibora.app/protein-in/chia-seeds/
Language: en
Page type: food protein reference
Last Updated: 2026-11-01
Description: A 15 g portion of dried chia seeds provides about 3.2 g of protein and 72 calories. Compare weighed servings and see how preparation changes the reference.
Structured data: Organization, WebSite, SoftwareApplication, WebPage, Article, FAQPage, BreadcrumbList

## How Much Protein Is in Chia Seeds?

Dried chia seeds have 21.4 g of protein per 100 g.

A 15 g portion provides about 3.2 g.

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## Protein in chia seeds by serving

Soaking adds water and changes the weight per spoonful. These values apply to the dry seeds, not to 100 g of chia pudding.

| Serving | Protein | Calories |
| --- | --- | --- |
| 10 g dried seeds | 2.1 g | 48 kcal |
| 15 g dried seeds | 3.2 g | 72 kcal |
| 30 g dried seeds | 6.4 g | 145 kcal |
| 100 g dried seeds | 21.4 g | 482 kcal |

## How does chia seeds contribute protein?

A small portion adds some protein, but the amount is modest compared with its calorie content. Chia also contributes fat and fibre; it is more useful as part of a meal than as the only protein ingredient.

About 18% of the reference calories come from protein, calculated as protein grams × 4 kcal divided by total calories.

### Source of protein

18% of calories from protein

## How much chia seeds provides 20–30 g protein?

These are arithmetic comparisons, not suggested portion sizes. Weights use the same preparation as the serving table; gram amounts are rounded.

### ~20 g protein

93 g

~448 kcal

### ~25 g protein

117 g

~564 kcal

### ~30 g protein

140 g

~675 kcal

## See how your meals add up.

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## Nutrition data and methodology

Nutrition values are from the Norwegian Food Composition Table (Matvaretabellen) for dried chia seeds, weighed before soaking. The reference contains 21.4 g protein and 482 kcal per 100 g.

Soaking adds water and changes the weight per spoonful. These values apply to the dry seeds, not to 100 g of chia pudding.

All weighed serving examples are calculated as the per-100-g value × serving grams ÷ 100. They are illustrative portions, not standardized spoon, cup or slice weights. Protein is rounded to one decimal place and calories to whole kcal.

Carbohydrate follows the European available-carbohydrate convention; fibre is reported separately.

### Sources

[European Commission — source of protein (12%) and high protein (20%) energy thresholds](https://food.ec.europa.eu/food-safety/labelling-and-nutrition/nutrition-and-health-claims/nutrition-claims_en)

[Matvaretabellen — Chia Seeds, dried chia seeds, weighed before soaking](https://www.matvaretabellen.no/en/chia-seeds-dried/)

## Compare protein in similar foods

### Shrimp

14 g protein per 100 g

[See protein by serving.](https://kibora.app/protein-in/shrimp/)

### Chickpeas

7.4 g protein per 100 g

[See protein by serving](https://kibora.app/protein-in/chickpeas/)

### Spinach (cooked)

3.0 g protein per 100 g cooked

[See protein by serving.](https://kibora.app/protein-in/spinach/)

## Common questions about protein in chia seeds

### Do chia seeds have protein?

Yes. Dried chia seeds contain 21.4 g protein per 100 g in this reference, or about 3.2 g in a 15 g portion.

### How much protein is in 30 g of chia seeds?

A 30 g portion of dried chia seeds provides about 6.4 g protein and 145 calories.

### Does soaking chia seeds change their protein?

Water increases the weight of soaked seeds without adding protein. Calculate from the dry seed weight and add milk, yoghurt or other ingredients separately.

## How much protein should you eat per day?

Put the protein in your portion in the context of your daily protein and macro targets.