Carbs in Chia
Keto-friendlyHow many carbs are in chia?
Chia has 7.7g net carbs per 100g — 42.1g total carbs minus 34.4g fiber — plus 16.5g protein, 30.7g fat, and 486 calories. With this carb count, chia fits a keto or low-carb diet (usually 20–50g net carbs per day) in normal portions. Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is chia keto-friendly?
Yes, chia can fit a keto diet in moderate portions. It has 7.7g net carbs per 100g (42.1g total carbs − 34.4g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 7.7g | 42.1g | 16.5g | 486 |
| 1 oz (28 g) | 2.2g | 11.8g | 4.6g | 136 |
How many calories are in chia?
Chia has 486 calories per 100g. That's alongside 16.5g protein, 30.7g fat, and 7.7g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 486 |
| Total carbs | 42.1g |
| Net carbs | 7.7g |
| Fiber | 34.4g |
| Sugar | 1.6g |
| Sugar alcohols | 0g |
| Protein | 16.5g |
| Fat | 30.7g |
| Sodium | 16mg |
| Potassium | 407mg |
Source: USDA FoodData Central (Survey (FNDDS)). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in chia?
- Chia has 42.1g of total carbs and 7.7g of net carbs per 100 grams.
- How many net carbs are in chia?
- Chia has 7.7g of net carbs per 100 grams (total carbs 42.1g minus 34.4g fiber).
- Is chia keto-friendly?
- Yes, chia can fit a keto diet in moderate portions. It has 7.7g net carbs per 100g (42.1g total carbs − 34.4g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
- How many calories are in chia?
- Chia has 486 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.