Seeds, chia seeds, dried
Plant foods · Nuts & seeds · Nuts & seeds
g
Macronutrients
81
/ 100
How is this scored?
Composition
Energy
Protein
16.5 g
· 66 kcal/100g
Fat
30.7 g
· 277 kcal/100g
Carbs
42.1 g
· 168 kcal/100g
Fiber
34.4 g
Water
6 g
Total energy
486 kcal
Energy is predominantly from fat (54%); EFSA recommends 20–35% for a balanced diet
Fat quality
95
/ 100
How is this scored?
Total fat
30.7g
Saturated
3.3g
Monounsat.
2.3g
Polyunsat.
23.7g
Omega-3
17.83g
Omega-6
5.84g
Saturated fat is 6.2% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 0.3 (excellent, target ≤ 4).
Protein quality
100
/ 100
How is this scored?
Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern
Micronutrients
81
/ 100
How is this scored?
Vitamins
Minerals
Notable source of Manganese (136% of EU NRV per 100 g). Score averages coverage across 16 tracked nutrients.