Chia Seed

What Is Chia Seed?

Chia seed is the small, oval, black-gray seed of the Salvia hispanica plant native to Central America. Its most notable feature is that it swells and forms a gel-like layer around itself when in contact with liquid, giving body.

It has no distinct flavor of its own, so it's easily added to many recipes. It's known for its fiber, plant-based omega-3 (ALA) and some protein content; it's used in pudding, drinks and baked goods.

Nutritional Value of Chia Seed

Chia seed is a dense seed with about 486 kcal per 100 g; it contains very high fiber, plant-based omega-3 (ALA) and some protein. However, it's used in small amounts, such as one or two tbsp a day; values are approximate.

How Should Chia Seed Be Consumed?

Chia seed should be consumed in small amounts and always with plenty of liquid (soaked or in a liquid recipe); swallowing it dry in large spoonfuls is not recommended, as the seed can swell in the throat/before the stomach. It's regarded as a small part of a balanced diet.

This information is general; chia seed is a food, not a substitute for medical treatment.

How Is Chia Seed Selected?

Good chia seed is dry, clean, odorless (not rancid) and has a valid best-before date. Moistened, sour-smelling seeds or products mixed with foreign matter are not preferred.

• Should be dry, clean and odorless
• Should not smell rancid
• Should have a valid best-before date

How Is Chia Seed Stored?

Chia seed is stored in a sealed jar in a cool, dry, dark place; moisture and heat can cause its fat content to turn rancid. It keeps for a long time when stored properly.

Using Chia Seed in the Kitchen

Chia seed is used most in chia pudding (soaked in milk/plant milk), smoothies, yogurt, granola, bread-cake batter and thickening jam. Left in liquid for a few hours, it gains a gel-like consistency; this property is used in desserts and drinks.

Why Does Chia Seed Swell in Water?

The soluble fiber on its surface absorbs water, forming a gel-like (mucilage) layer around the seed; this is why chia swells and thickens in liquid, turning into thick desserts like pudding.

Frequently Asked Questions

Is chia seed eaten raw?

It's usually soaked (pudding, drinks) or added to batter. Swallowing it dry in a large spoon is not recommended; it should be used with plenty of liquid and in small amounts.

Are chia and flaxseed the same?

They're seeds of different plants; both are rich in fiber and omega-3 (ALA). Chia forms a distinct gel in water, while flax is better utilized when ground.

How is chia pudding made?

Chia seed is mixed with milk or plant milk and left in the fridge for a few hours (or overnight); the seeds swell and thicken, and it's served with fruit and sweetener.