How much fiber is in chia seeds?
Chia seeds have 9.8 grams of fiber in 1 ounce (about 2 tablespoons), according to USDA FoodData Central. That is 35% of the Daily Value, which the FDA's label rules call high in fiber. Per 100 grams, chia seeds have 34.4 grams of fiber.
9.8gof fiber in 1 ounce (about 2 tablespoons)
39% of a 25 gram day
Fiber in chia seeds by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 oz | 28.4g | 9.8g |
| 100 grams | 100g | 34.4g |
How chia seeds compare with other nuts and seeds
Chia seeds rank 1 of 4 nuts and seeds in this library, by fiber in one serving.
Each bar is one serving: chia seeds, 1 ounce (about 2 tablespoons); almonds, 1 ounce (about 23 almonds); flaxseed, 1 tablespoon, whole; walnuts, 1 ounce (about 14 halves).
The densest food in this library
Chia seeds have 34.4 grams of fiber per 100 grams. One ounce, about 2 tablespoons, has 9.8 grams, 39% of a 25 gram day.
Stir it into what you already eat
An ounce in a cup of cooked oatmeal makes 13.8 grams. Yogurt has no fiber, so an ounce of chia in a cup of yogurt is 9.8 grams, all from the seeds.
More fiber alongside chia seeds
- Raspberries: 8 grams in 1 cup
- Oatmeal: 4 grams in 1 cup, cooked
- Apple: 4.4 grams in 1 medium apple, with skin
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in chia seeds
- How much fiber is in chia seeds?
- Chia seeds have 9.8 grams of fiber in 1 ounce (about 2 tablespoons), which weighs 28.4 grams. The number comes from USDA FoodData Central.
- Are chia seeds high in fiber?
- One serving, 1 ounce (about 2 tablespoons), has 9.8 grams. That is 35% of the Daily Value, which the FDA's label rules call high in fiber. Chia seeds rank 1 of 4 nuts and seeds in this library by fiber per serving.
- How much fiber is in 100 grams of chia seeds?
- 34.4 grams of fiber per 100 grams. The largest size USDA lists, 1 oz, weighs 28.4 grams and has 9.8 grams of fiber.
- How many ounces of chia seeds would it take to reach 25 grams of fiber?
- About 2.6, at 9.8 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Seeds, chia seeds, dried, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.