Nuts and seeds
How much protein is in chia seeds?
An ounce of chia seeds has about 4.7 g of protein.
That's 17 g of protein per 100 g, or 3.4 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 oz | 28 g | 4.7 g | 138 |
| 100 g | 100 g | 17 g | 486 |
How chia seeds compares
Other nuts and seeds, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Hemp seedshulled | 32 g | 5.7 g |
| Pumpkin seedsroasted kernels | 30 g | 5.2 g |
| Peanutsdry-roasted, salted | 24 g | 4.2 g |
| Peanut buttersmooth, salted | 22 g | 3.7 g |
| Almondsraw | 21 g | 3.7 g |
| Pistachiosdry-roasted, salted | 21 g | 3.7 g |
| Flaxseedground | 18 g | 3.4 g |
| Almond butterplain | 21 g | 3.4 g |
| Sunflower seedsdry-roasted kernels, salted | 19 g | 3.3 g |
| Tahinisesame paste | 17 g | 2.9 g |
| Cashewsdry-roasted, salted | 15 g | 2.7 g |
| Almond milkunsweetened | 0.4 g | 2.7 g |
| WalnutsEnglish | 15 g | 2.3 g |
| Pecanshalves | 9.2 g | 1.3 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. An ounce of chia seeds covers about 15% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Seeds, chia seeds, dried", FDC ID 170554). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.