Are Chia Seeds Keto (Carbs in Chia Seeds and Low-Carb Keto Chia Seeds Recipes)
on Mar 21, 2023
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Are chia seeds keto-friendly? How many carbs and net carbs are in chia seeds? Keep reading to learn more about the health benefits of chia seeds and whether or not they should have a place in your keto diet.
Chia seeds are known for their high fiber content, and fiber is very important when following a keto diet. Adding more fiber to your meals can help you maintain a healthy gut and reduce your risk of developing heart disease.
Are Chia Seeds Keto-Friendly?
Yes, chia seeds are 100% keto. They are very nutritious and super high in fiber. They are ideal for helping maintain a keto diet, increase weight loss, or to maintain a healthy lifestyle.
You can add chia seeds to your daily smoothie, yogurt bowls, or even oatmeal. You can also use chia seeds to replace eggs in many baked goods. You can make pudding or jam out of chia seeds by combining them with liquid. Plus, there are tons of chia pudding recipes to choose from.
How Many Net Carbs In Chia Seeds?
There are 11.9g of net carbs per serving (1 oz.) of chia seeds, according to the USDA. Of that single ounce, 9.75g is fiber. That means there are just 2.5g of net carbs in a serving of chia seeds.
Health Benefits of Chia Seeds
Chia seeds are extremely nutritious. They are high in macronutrients like protein, fiber, and fat. They are very low in carbs. The fat that is contained in chia seeds is essential fatty acid like Omega-3s, which are good for you.
Chia seeds are also high in other nutrients like calcium, magnesium, potassium, and even iron. They are an excellent source of vitamin B and high in antioxidants, as well.
Chia Seeds Nutrition (Macros)
How Many Carbs In Chia Seeds?
There are just under 12g of carbs per ounce of chia seeds. About 10g of those carbs come from fiber and there is no sugar content at all.
Fats
High in healthy fats, each serving of chia seeds (1 oz.) contains 8.7g of good fat like omega-3 fatty acids. This type of fat is known for promoting better cardiovascular health, reducing cholesterol, decreasing inflammation, and preventing the onset of blood clots.
Protein
There are 4.7g of protein per serving of chia seeds. Chia seeds also contain nine amino acids. This makes it a complete protein even though it is plant-based.
Calories
There are about 138 calories per ounce of chia seeds and 8.7g of fat. You can exceed your daily calorie count if you consume too many chia seeds.
FAQ
How Much Chia Seeds Can You Eat On Keto?
Chia seeds have different effects on each individual’s digestive system. The safest way to start including chia seeds in your diet is to take one tablespoon per day and gradually increase.
Each tablespoon of chia seeds (10g) contains 4.2g of carbs and 3.4g of fiber for a net carb count of 0.8g.
Are Chia Seeds Low Carb?
Not really. Chia seeds have 11.9g of carbs per ounce but most of those carbs are from fiber.
Popular Keto Chia Seeds Recipes
Keto Chia Pudding
Low-carb, paleo-friendly, and tasty, this scrumptious pudding is easy to make and even easier to enjoy. Make it with flavored chia for added taste if you like. Top with fresh berries and enjoy.
- Net Carbs: 6 g
- Total Carbs: 16 g
- Calories: 339
- Fat: 32 g
- Protein: 8.3 g
Overnight Keto Chia Pudding
Always in a rush in the morning? Make sure even your busiest days get off on the right foot by prepping this easy overnight chia pudding. It keeps well so you can make a large batch and be sure to have a healthy kick every morning for the whole week.
- Net Carbs: 1.5 g
- Total Carbs: 12.5 g
- Calories: 151
- Fat: 10 g
- Protein: 5 g
Keto Strawberries and Cream Chia Pudding
Looking for a quick and healthy breakfast idea? This chia seed pudding is easy to make-ahead and it tastes great. Smooth, creamy, and just sweet enough, this keto-friendly breakfast is the right way to start your day.
- Net Carbs: 1.5 g
- Total Carbs: 6.9 g
- Calories: 118
- Fat: 8.6 g
- Protein: 3.4 g
Keto Mocha Chia Breakfast Bowl
A delicious breakfast and a tasty coffee…what else do you need to start the day off right? This high-protein breakfast is a delicious mix of coconut and mocha and we promise, you won’t want anything else for breakfast ever again!
- Net Carbs: 1 g
- Total Carbs: 4 g
- Calories: 59
- Fat: 4 g
- Protein: 2 g
Keto Chocolate Chia Pudding
Made with cocoa (or dark unsweetened cocoa), this chia pudding is the perfect way to satisfy your sweet tooth without kicking yourself out of ketosis. Simple and delicious, the whole family will enjoy this one.
- Net Carbs: 3 g
- Total Carbs: 12 g
- Calories: 138
- Fat: 9 g
- Protein: 5 g
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Keto Chia Pudding Recipe
Ingredients
- 1/2 cup heavy cream
- 1 cup unsweetened coconut milk
- pinch of salt
- stevia, to taste
- 2 teaspoons vanilla extract
- 1/3 cup chia seeds
Instructions
- Mix all ingredients together in a medium bowl until combined.
- Allow the mixture to rest for a few minutes, then stir again.
- Cover and place the bowl in the refrigerator until the consistency thickens into pudding.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
