Chia Seeds: Nutrient Profile
What is Chia Seeds richest in? Below are the vitamins, minerals and amino acids that 100 g of Chia Seeds delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Chia Seeds: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B3 (Niacin) | 8.8 mg | 🟢 55% | Energy, skin & nerves |
| 2 | Vitamin B1 (Thiamine) | 0.6 mg | 🟢 52% | Turns carbs into energy |
| 3 | Vitamin B2 (Riboflavin) | 0.2 mg | 🟡 13% | Energy & cell health |
| Minerals | ||||
| 1 | Manganese | 2.7 mg | 🟢 118% | Bone & metabolism |
| 2 | Copper | 0.9 mg | 🟢 103% | Iron use; connective tissue |
| 3 | Selenium | 55 mcg | 🟢 100% | Antioxidant & thyroid |
| 4 | Magnesium | 335 mg | 🟢 80% | Muscle, nerves & energy |
| 5 | Phosphorus | 860 mg | 🟢 69% | Bones & cellular energy |
| 6 | Calcium | 631 mg | 🟡 49% | Bones & teeth |
| 7 | Iron | 7.7 mg | 🟡 43% | Carries oxygen in blood |
| 8 | Zinc | 4.6 mg | 🟡 42% | Immunity & healing |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 3.5 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 2.1 g | 🟢 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 1.7 g | 🟡 | Cellular energy & detox |
| 4 | Leucine | 1.4 g | 🟡 | Builds muscle (BCAA) |
| 5 | Serine | 1.1 g | 🟡 | Cell membranes & brain |
| 6 | Alanine | 1.0 g | 🟡 | Energy (glucose cycle) |
| 7 | Phenylalanine | 1.0 g | 🟡 | Dopamine & focus |
| 8 | Lysine | 1.0 g | 🟡 | Collagen & immunity |
| 9 | Valine | 0.9 g | 🟡 | Muscle & energy (BCAA) |
| 10 | Glycine | 0.9 g | 🟡 | Collagen, calm & sleep |
| 11 | Isoleucine | 0.8 g | 🟡 | Muscle & energy (BCAA) |
| 12 | Proline | 0.8 g | 🟡 | Collagen & joints |
| 13 | Threonine | 0.7 g | 🟡 | Collagen & gut lining |
| 14 | Methionine | 0.6 g | 🟡 | Methylation; antioxidant |