Chia seeds
BLS 4.0 food: Chia seeds (Chia-Samen), code H480100 · cross-reference USDA FDC #170554
Per portion (15 g)
71.8 kcalenergy
3.3 gprotein
6 gfibre
4.9 gfat
0.55 gcarbohydrate
Verified benefits — authorised EU health claims
Chia seeds meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 18 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 18 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 18 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionALA contributes to the maintenance of normal blood cholesterol levels.
✓ 19.4 g ALA per 100 g; condition for "source of omega-3": at least 0.3 g ALA per 100 g and per 100 kcal. Beneficial effect obtained with 2 g of ALA per day.
EUR-LexEU CommissionNIH ODSReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 89 % of fatty acids are unsaturated and they provide 52 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionThiamine contributes to normal energy-yielding metabolism.
✓ 0.97 mg per 100 g = 88 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 54 more authorised claims
Thiamine contributes to normal psychological function.
✓ 0.97 mg per 100 g = 88 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.97 mg per 100 g = 88 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 10.9 mg per 100 g = 68 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 10.9 mg per 100 g = 68 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 10.9 mg per 100 g = 68 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 10.9 mg per 100 g = 68 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.43 mg per 100 g = 31 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.43 mg per 100 g = 31 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.43 mg per 100 g = 31 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.43 mg per 100 g = 31 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.43 mg per 100 g = 31 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 69.3 µg per 100 g = 35 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 69.3 µg per 100 g = 35 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 69.3 µg per 100 g = 35 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 69.3 µg per 100 g = 35 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 69.3 µg per 100 g = 35 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 69.3 µg per 100 g = 35 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal bones.
✓ 583 mg per 100 g = 73 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal teeth.
✓ 583 mg per 100 g = 73 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal muscle function.
✓ 583 mg per 100 g = 73 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal blood clotting.
✓ 583 mg per 100 g = 73 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 306 mg per 100 g = 82 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 306 mg per 100 g = 82 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 306 mg per 100 g = 82 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 306 mg per 100 g = 82 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 306 mg per 100 g = 82 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 717 mg per 100 g = 36 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 717 mg per 100 g = 36 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 706 mg per 100 g = 101 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 7.6 mg per 100 g = 54 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 7.6 mg per 100 g = 54 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 7.6 mg per 100 g = 54 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 7.6 mg per 100 g = 54 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 7.6 mg per 100 g = 54 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 5.7 mg per 100 g = 57 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 55.2 µg per 100 g = 100 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 55.2 µg per 100 g = 100 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 55.2 µg per 100 g = 100 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 55.2 µg per 100 g = 100 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 55.2 µg per 100 g = 100 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 5.4 mg per 100 g = 269 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 5.4 mg per 100 g = 269 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 479 kcal | 71.8 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 22.1 g | 3.3 g | BLS PROT625 · Laboratory analysis | |
| Fat | 32.8 g | 4.9 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 3.7 g | 0.55 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.47 g | 0.07 g | BLS SUGAR · Calculated by formula | |
| starch | 3.2 g | 0.48 g | BLS STARCH · Laboratory analysis | |
| Dietary fibre | 40.2 g | 6 g | BLS FIBT · Laboratory analysis | |
| Water | 7.9 g | 1.2 g | BLS WATER · Laboratory analysis | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 3.5 g | 0.53 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 2.4 g | 0.35 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 25.5 g | 3.8 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 19.4 g | 2.9 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 19.4 g | 2.9 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 6.1 g | 0.91 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 6 g | 0.9 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 2.1 g | 0.32 g | BLS F18:1CN9 · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 4 µg | 0.6 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.29 mg | 0.04 mg | 2 % | BLS VITE · Laboratory analysis |
| Vitamin K | 1.7 µg | 0.25 µg | 2 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.97 mg | 0.15 mg | 88 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.15 mg | 0.02 mg | 11 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 10.9 mg | 1.6 mg | 68 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.48 mg | 0.07 mg | 8 % | BLS PANTAC · Laboratory analysis |
| Vitamin B6 | 0.43 mg | 0.06 mg | 31 % | BLS VITB6 · Übernommener Wert |
| Biotin | 1.4 µg | 0.22 µg | 3 % | BLS BIOT · Laboratory analysis |
| Folate | 69.3 µg | 10.4 µg | 35 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
Minerals & trace elements
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 0.3 mg | 0.04 mg | BLS NA · Laboratory analysis | |
| Potassium | 717 mg | 107 mg | 36 % | BLS K · Laboratory analysis |
| Calcium | 583 mg | 87.5 mg | 73 % | BLS CA · Laboratory analysis |
| Magnesium | 306 mg | 45.9 mg | 82 % | BLS MG · Laboratory analysis |
| Phosphorus | 706 mg | 106 mg | 101 % | BLS P · Laboratory analysis |
| Iron | 7.6 mg | 1.1 mg | 54 % | BLS FE · Laboratory analysis |
| Zinc | 5.7 mg | 0.86 mg | 57 % | BLS ZN · Laboratory analysis |
| Iodine | 2 µg | 0.3 µg | 1 % | BLS ID · Übernommener Wert |
| Selenium | 55.2 µg | 8.3 µg | 100 % | USDA FDC 170554 |
| Copper | 1.6 mg | 0.24 mg | 161 % | BLS CU · Laboratory analysis |
| Manganese | 5.4 mg | 0.81 mg | 269 % | BLS MN · Laboratory analysis |
| fluoride | 0.07 mg | 0.01 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 15 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.66 g | 0.1 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.78 g | 0.12 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.4 g | 0.21 g | BLS LEU · Laboratory analysis | |
| Lysine | 1.1 g | 0.16 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.64 g | 0.1 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 1.1 g | 0.17 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.74 g | 0.11 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.27 g | 0.04 g | BLS TRP · Laboratory analysis | |
| Valine | 0.92 g | 0.14 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.