Seeds & nuts
How much fiber is in chia seeds?
8.3 g
of fiber in 2 tbsp of chia seeds (24 g). That is an excellent amount: 22% of a man’s daily target (38 g) and 33% of a woman’s (25 g).
How it compares
Chia seeds ranks #1 of 20 seeds & nuts and #27 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (24 g) | 8.3 g |
| Coconut, unsweetened dried | 1 oz (28 g) | 4.6 g |
| Flaxseed, ground | 2 tbsp (14 g) | 3.8 g |
| Almonds | 1 oz (23 nuts) (28 g) | 3.5 g |
Getting to your daily target
You would need about 3 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in chia seeds?
2 tbsp of chia seeds (24 g) contains 8.3 g of dietary fiber, according to USDA data. 100 g contains 34.4 g.
Is chia seeds high in fiber?
High in fiber. One serving gives 30% of the 28 g Daily Value used on US food labels. It ranks #1 of 20 seeds & nuts in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 12006: “Seeds, chia seeds, dried”. Fiber, total dietary: 34.4 g per 100 g. Serving weight 24 g. How we calculate.