Nuts & Seeds
1 cup = 163 gChia Seeds
One level US cup of chia seeds weighs 163 g (5.7 oz). A tablespoon is 10.2 g. Per 100 g: 486 calories and 16.5 g protein.
163 gGrams
5.7 ozOunces
792Calories
26.9 gProtein
68.6 gCarbs
50 gFat
56.1 gFiber
Cup size:
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 3.4 g | 0.12 oz | 16.5 | 0.56 g | 1.4 g | 1 g |
| 1 tablespoon | 10.2 g | 0.36 oz | 49.6 | 1.7 g | 4.3 g | 3.1 g |
| ¼ cup | 40.8 g | 1.4 oz | 198 | 6.7 g | 17.2 g | 12.5 g |
| ⅓ cup | 54.3 g | 1.9 oz | 264 | 9 g | 22.9 g | 16.7 g |
| ½ cup | 81.5 g | 2.9 oz | 396 | 13.4 g | 34.3 g | 25 g |
| 1 cup | 163 g | 5.7 oz | 792 | 26.9 g | 68.6 g | 50 g |
| 2 cups | 326 g | 11.5 oz | 1,584 | 53.8 g | 137 g | 100 g |
Nutrition
486Calories per 100 g
792Calories per cup
16 mgSodium per 100 g
Bars show grams per 100 g. Calories come 13% from protein, 33% from carbs and 54% from fat.
Chia Seeds gets most of its calories from fat: about 13% from protein, 33% from carbs and 54% from fat. One cup (163 g) has 792 calories, 26.9 g protein and 56.1 g fiber.
How to measure
For whole nuts and seeds, fill the cup and shake to settle. For nut butters, press into the cup with a spatula to remove air pockets, then level.
Tips from the kitchen
- Nuts are calorie-dense: one extra tablespoon adds about 90 calories.
- Stir nut butters well before measuring; the oil separates.
- Toast nuts in a dry pan for 3 to 4 minutes to deepen the flavor.
Common questions
How many grams is 1 cup of chia seeds?
One level US cup of chia seeds weighs about 163 g (5.7 oz).
How many grams is 1 tablespoon of chia seeds?
One level tablespoon weighs about 10.2 g, and one teaspoon about 3.4 g.
How much protein is in 100 g of chia seeds?
100 g has 16.5 g protein, 42.1 g carbs, 30.7 g fat and 486 calories.