KETO VERDICTYES
Chia seeds are excellent for keto when portioned: ~7–8g net carbs per 100g (but only ~2g net per 2 Tbsp/28g). Very high fiber (~34g/100g) and healthy fats make them a smart, satiating add-in.
Are Chia Seeds Keto?
Seeds
Chia seeds are excellent for keto when portioned: ~7–8g net carbs per 100g (but only ~2g net per 2 Tbsp/28g). Very high fiber (~34g/100g) and healthy fats make them a smart, satiating add-in.
- Net carbs (100g)7.7g
- Protein (100g)12g
- Fat (100g)31g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7.7g
Total Carbs
42g
Fiber
34g
Protein
12g
Fat
31g
Calories
486
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs per typical serving: ~2g net in 2 Tbsp; easy to fit daily macros
- Exceptional fiber-to-carb ratio supports fullness and stable energy
- High fat (incl. omega-3 ALA) helps maintain ketosis
- Absorbs liquid and gels—adds texture and volume without many carbs
- Minimal glycemic impact when portioned and paired with fat/protein
- Versatile thickener for puddings, smoothies, and low-carb baking
HEALTH BENEFITS
- Rich in ALA omega-3s to support heart health
- High fiber supports regularity and gut microbiome
- Provides minerals: calcium, magnesium, phosphorus, manganese
- Antioxidants help counter oxidative stress
- Promotes satiety which may aid weight management
- May help with post-meal glucose response when used sensibly
PREPARATION SUGGESTIONS
CHIA PUDDING
Mix 3 Tbsp chia with 1 cup coconut-milk-full-fat and keto sweetener; refrigerate overnight.
SMOOTHIE THICKENER
Blend 1–2 Tbsp into almond-milk-unsweetened smoothies for creaminess and fiber.
EGG MUFFINS
Stir 1 Tbsp into 4 beaten eggs; bake in muffin cups at 375°F (190°C) ~20 minutes.
KETO JAM
Simmer berries with sweetener and lemon; stir in chia to thicken without added sugar.
SALAD SPRINKLE
Add 1 Tbsp over salads for subtle crunch and nutrient boost.
BAKING ADDITIVE
Fold into keto breads or muffins for moisture retention and structure.