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The nutrients in chia seeds

For starters, the tiny-but-mighty seeds—look for them in the “natural” aisle—offer an impressive bundle of nutrients.

A standard serving (about 3 tablespoons) is rich in heart-healthy polyunsaturated fats, and is loaded with zinc, iron, and magnesium...all for only 150-or-so calories.

And if you’re looking for fiber, you’ve come to the right seed. A serving of chias delivers a whopping 10 grams. Plus, you get a decent dose (5 grams) of plant protein.

How to use chia seeds

But it’s not just about nutrients. A spoonful or two adds a hearty, filling texture to oatmeal or overnight oats. And the little seeds are the main event in chia pudding, our Healthy Cook’s Dish of the Month.

How do chia seeds turn into pudding? When you add water, milk, or another liquid, they absorb some of it and form a gel. That also makes them easier to chew.

Why hemp seeds are worth a try

While you’re stocking up on seeds, don’t forget about nutty-tasting shelled hemp seeds, aka hemp hearts. The little guys lack most of chia’s fiber, but they bring more plant protein to the table (10 grams). And there are those polys and that zinc, iron, and magnesium again!

Try sprinkling hulled hemp seeds on a salad, oats, or cereal or into a smoothie.

Turns out, good things really do come in small packages.

chocolate chia pudding


Chocolate Chia Pudding

Got chia seeds? Try The Healthy Cook's sweet, satisfying chia pudding.

Get the recipe