17 Fit Food calories Nuts and seeds
Chia seeds calories and nutrition facts
Per 100 g: 486 kcal — 17 g protein, 31 g fat and 42 g carbs.
Chia seeds absorb many times their weight in liquid, turning milk or yogurt into a thick pudding overnight. Over a third of their weight is fibre, and they’re rich in manganese and phosphorus. A tablespoon is about 12 g, so the amount per spoon stays modest even though the figures per 100 g look high.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- Protein 13%
- Fat 54%
- Carbs 33%
In everyday portions
- 1 tbsp ≈ 12 g 58 kcal
- Typical serving · 15 g 73 kcal
- 100 kcal is 21 g this much of it gives 100 kcal
- 20 g of protein is 120 g this much to eat for 20 g of protein
- Energy density High 4.9 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 486 kcal 24%
- Protein 17 g 34%
- Fat 31 g 44%
- Carbs including fibre 42 g 16%
- Fibre 34.4 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 13%
- Fat 54%
- Carbs 33%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 4 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.5 mg 4%
- Vitamin K 1.7 µg 2%
- Vitamin C 1.6 mg 2%
- Vitamin B1 (thiamin) 0.62 mg 56%
- Vitamin B2 (riboflavin) 0.17 mg 12%
- Vitamin B3 (niacin) 8.8 mg 55%
- Vitamin B5 (pantothenic acid) 0.48 mg 8%
- Vitamin B6 0.43 mg 31%
- Folate (B9) 69.3 µg 35%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 407 mg 20%
- Calcium 631 mg 79%
- Phosphorus 860 mg 123%
- Magnesium 335 mg 89%
- Iron 7.7 mg 55%
- Zinc 4.6 mg 46%
- Copper 0.924 mg 92%
- Manganese 2.7 mg 136%
- Selenium 55.2 µg 100%
- Iodine 2 µg 1%
- Sodium 16 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- High in phosphorus
- High in selenium
- High in copper
- High in magnesium
- High in calcium
- High in vitamin B1
- High in vitamin B3
- High in iron
- High in zinc
- High in folate
- High in vitamin B6
- Source of potassium
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 90% Fewer calories than 90% of nuts and seeds.
- 97% More fibre than 97% of nuts and seeds.
- 86% More phosphorus than 86% of nuts and seeds.
- 88% More selenium than 88% of nuts and seeds.
- 80% More magnesium than 80% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Cashews 553 kcal
- Flaxseed 534 kcal
- Pistachios 560 kcal
- Almonds 579 kcal
- Sesame seeds 573 kcal
- Sunflower seeds 584 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.