Fiber content
Fiber per 2 tbsp: 9.8 g - that works out to 7.1 g of fiber for each 100 kcal.
| Total fiber, one serving | 9.8 g (2 tbsp) |
|---|---|
| Fiber in 100 g | 34.4 g |
| Fiber per 100 kcal | 7.1 g |
| Women 19-50 (25 g a day) | 39% per serving |
| Men 19-50 (38 g a day) | 26% per serving |
| Label Daily Value (28 g) | 35% per serving |
| Place in seeds, by serving | 8th of 15 |
| Place in seeds, per 100 kcal | 1st of 14 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 9.8 g in a 2 tbsp serving of chia seeds is 39% of the first and 26% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 35%.
Calorie for calorie, the figure is 7.1 g of fiber per 100 kcal. Among the 14 seeds with USDA energy data here that is 1st, and 59th across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from chia seeds alone would take 3 servings, and 38 g would take 4. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 34.4 g | 486 |
| 1 oz | 28.35 | 9.8 g | 138 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
You have the number. Adding Chia seeds (2 tbsp) to the tracker is free - as is every one of the 961 foods here - but the tracker only keeps the last 14 days in view. Premium keeps every week of your log and turns that history into trends: your average fiber per logged day, the days you hit your goal, and how many of the 30 weekly plant groups you have actually eaten. Custom foods and JSON/CSV export are included.
Same food, other preparations
Related
Nothing else in seeds beats chia seeds on fiber per 100 kcal.
Questions
9.8 g of total dietary fiber. On a US label that reads as 35% of the 28 g Daily Value.
By fiber per serving it is number 8 of 15 in its group in this database, and number 1 of 14 when ranked by fiber per 100 kcal.
7.1 g. USDA lists 34.4 g of fiber and 486 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 3 for the 25 g Adequate Intake for women aged 19 to 50, or 4 for the 38 g set for men of those ages.
Per-100 g figures and portion weights on this page come from USDA FoodData Central record 170554 (Seeds, chia seeds, dried, SR Legacy). USDA nutrient data is public domain.