Foundation Foods + SR Legacy

Chia seeds, dry, raw

Category: Cereal Grains and Pasta

Per Reference amount (RACC) (45 g)

221Calories

7.7 gProtein

17 gCarbs

15 gFat

U.S. Nutrition Facts

In the FDA label format, rounded the way a package would be.

Nutrition Facts

Serving size Reference amount (RACC) (45 g)

Amount per serving

Calories 220

% Daily Value*

Total Fat 15g 19%

Saturated Fat 1.5g^† 7%

Trans Fat 0g^†

Cholesterol 0mg^† 0%

Sodium 0mg 0%

Total Carbohydrate 17g 6%

Dietary Fiber 15g^† 55%

Total Sugars –

Includes – Added Sugars

Protein 8g

Vitamin D –

Calcium 270mg 20%

Iron 2.7mg 15%

Potassium 290mg 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

“–” means the source doesn't report that nutrient. † From SR Legacy, because the primary source doesn't report it.

Nutrient details

Unrounded values, grouped by type. Select a column heading to sort within each group.

See each nutrient as a percentage of what you need in a day, based on your age, sex, size, and activity. Personalize


Energy and macronutrients
Calories	490 kcal	221 kcal
Protein	17 g	7.7 g
Total Fat	33 g	15 g
Total Carbohydrate	38 g	17 g
Dietary Fiber	34 g	15 g
Fats and cholesterol
Saturated Fat	3.3 g	1.5 g
Monounsaturated Fat	2.3 g	1 g
Polyunsaturated Fat	24 g	11 g
Trans Fat	0.14 g	0.063 g
Cholesterol	0 mg	0 mg
Vitamins
Vitamin C	1.6 mg	0.72 mg
Vitamin E	0.5 mg	0.225 mg
Thiamin (B1)	0.5 mg	0.225 mg
Riboflavin (B2)	0.17 mg	0.077 mg
Niacin (B3)	8.7 mg	3.9 mg
Vitamin B6	0.202 mg	0.091 mg
Folate	49 mcg	22 mcg
Vitamin B12	0 mcg	0 mcg
Minerals
Calcium	595 mg	268 mg
Iron	6 mg	2.7 mg
Magnesium	326 mg	147 mg
Phosphorus	691 mg	311 mg
Potassium	642 mg	289 mg
Sodium	0 mg	0 mg
Zinc	5.6 mg	2.5 mg
Copper	1.6 mg	0.705 mg
Manganese	7.6 mg	3.4 mg
Selenium	55 mcg	25 mcg

How the sources were reconciled

Each food has one source of truth, chosen by the rules on the Sources page.

USDA's Foundation Foods record replaces the SR Legacy entry for this food (NDB 12006). SR Legacy stopped being updated in 2018, so it's used only for nutrients Foundation Foods doesn't report.
Filled from SR Legacy: Saturated Fat, Trans Fat, Monounsaturated Fat, Polyunsaturated Fat, Cholesterol, Dietary Fiber, Vitamin C, Vitamin E, Riboflavin (B2), Folate, Vitamin B12, Selenium.
Calories use USDA's Atwater energy value because Foundation Foods doesn't publish the older calorie figure.

Records used

Dataset	Record	Updated	Role
Foundation Foods	2710819	Oct 31, 2024	Primary source
SR Legacy	170554	Apr 1, 2019	Fills nutrients the primary source doesn't report

Citations

USDA FoodData Central – Foundation Foods

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Foundation Foods. "Chia seeds, dry, raw," FDC ID 2710819, published October 31, 2024.

https://fdc.nal.usda.gov/food-details/2710819/nutrients · License: Public domain (CC0 1.0) · Accessed September 19, 2026

USDA FoodData Central – SR Legacy (Standard Reference, final 2018 release)

U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Legacy Release (SR Legacy), via FoodData Central. "Seeds, chia seeds, dried," FDC ID 170554, published April 1, 2019.

https://fdc.nal.usda.gov/food-details/170554/nutrients · License: Public domain (CC0 1.0) · Accessed September 19, 2026

Wikimedia Commons

Photo by Keegan Fields, via Wikimedia Commons, licensed under CC BY-SA 4.0.

https://commons.wikimedia.org/wiki/File:Seed_of_chia_(Salvia_hispanica)Salvia_hispanica_group.jpg · License: CC BY-SA 4.0 · Accessed September 19, 2026

Nutrition information is for general reference and isn't medical or dietary advice. Product formulas change; the label on the package in hand is the final word.