Chia seeds glycemic index
Chia seeds has no measurable glycemic index: a 15 g serving (1 tablespoon) has only 1.2 g of available carbohydrate, so its glycemic load is about 0 and it barely raises blood sugar on its own.
Also known as: chia
- Serving15 g
- Available carbs1.2 g
- Fiber5.2 g
- Sugars—
- Protein2.5 g
- Calories73 kcal
Serving: 1 tablespoon.
What to know
Chia seeds are mostly fiber, protein and fat. Their soluble fiber forms a gel that can slow the digestion of foods eaten with them.
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Frequently asked questions
Does chia seeds have a glycemic index?
Not a measurable one. GI can only be tested in foods with enough carbohydrate: the test needs a 25 or 50 g carbohydrate portion. Chia seeds has 7.7 g per 100 g, so its direct effect on blood sugar is minimal and its glycemic load is about 0.
Does chia seeds raise blood sugar?
Barely, on its own. What matters more is what you eat it with: bread, rice, potatoes, sauces or sugary drinks. Pairing carbohydrate foods with protein, fat or fiber tends to soften the rise.
How many carbs are in chia seeds?
A 15 g serving has about 6.3 g of total carbohydrate, including 5.2 g of fiber, leaving 1.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 42.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (15 g) | |
|---|---|---|
| Calories | 486 kcal | 73 kcal |
| Carbohydrates | 42 g | 6.3 g |
| Available carbs | 7.7 g | 1.2 g |
| Fiber | 34 g | 5.2 g |
| Sugars | — | — |
| Protein | 17 g | 2.5 g |
| Fat | 31 g | 4.6 g |
Source: USDA FoodData Central, Seeds, chia seeds, dried (SR Legacy, FDC 170554). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.