How Much Protein You Actually Get From Chia Seeds - Tasting Table

"Protein is one of the latest must-have nutrients, so naturally, people are looking for all kinds of ways to increase their intake. If you're not keen on piling your plate with meat, you're likely seeking other methods to get enough protein. Chia seeds have been touted as a simple ingredient to help meet nutritional requirements, and while one tablespoon of the tiny seeds contains only around 2.35 grams of protein, in many cases, recipes featuring chia seeds call for several times that."

"But for a member of the mint family, chia seeds have a pretty plain taste. An absence of flavor isn't always seen as a good thing in food, but chia's mildness makes it easier to consume frequently, and the trick is to add the seeds to foods with flavor. Simply adding chia seeds to smoothies, sprinkling them atop cinnamon oatmeal and full-flavored salads, or baking some into bread can go a long way to boosting your protein."

One tablespoon of chia seeds contains about 2.35 grams of protein, while a classic chia pudding made with four tablespoons yields about 9.4 grams. Average adults should consume roughly 46–56 grams of protein per day. Chia seeds have a mild, nearly flavorless taste that pairs well with smoothies, oatmeal, salads, and baking. The seeds are from Salvia hispanica, native to Central America, and have been part of diets for thousands of years. Each tablespoon contains about 4.9 grams of fiber, so regular use can help reach the recommended 25–30 grams of daily fiber.

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