Can You Eat Chia Seeds On Keto?

Seeds of any type are always considered healthy and no doubt they are really healthy and full of good nutrients. Chia seeds are also one of the most consumed seeds that are believed to be a superfood. The question that arises often is whether despite its beneficial nature, can you eat chia seeds on the keto diet or not. So why not find this out about ourselves?

What are chia seeds?

These are the seeds of a Mexican flowering plant, Salvia hispanica, belonging to the mint family. They are oval in size, gray in color with black-white spots with a diameter of 2 mm. They are small and edible but packed in rich nutrients essential for better health.

But the question here is whether they can be eaten on a keto or not.

Can you eat Chia seeds on keto?

Yes, you can eat chia seeds on keto. Chia seeds are low-fat, low-net-carb, high-fiber seeds that contain 11.9 g of carbs per serving but 9.75 g of them are fiber, which makes only 2.2 g of net carbs that is acceptable to consume on keto and does not kick you out of ketosis. Also, they provide healthy fiber, protein, and fats that can be consumed while you are on a keto diet.

Though you can eat chia seeds on a keto diet, what is their nutritional content?

Nutritional value of chia seeds

Serving size1 oz (28 g)
Total calories137 calories
Carbohydrates11.9 g
Fiber9.75 g
Net carbs2.2 g
Fats9 g
Proteins4.8 g
Vitamin B1 Vitamin B30.2 mg 2.5 mg
Iron2.2 mg
Calcium179 mg
Phosphorus244 mg
Magnesium95 mg

This nutritional content is kind of impressive, but the question is how many seeds are safe to consume per day?

How many chia seeds are safe to eat per day

It’s true that chia seeds are full of nutrients, but they should be consumed in moderate amounts. The recommended intake is 1 oz  (28 g or 2 tbsp) of chia seeds one or two times a day. Also, make sure to drink plenty of water to avoid any digestive issues.

It’s correct that chia seeds provide a good amount of fiber and can be consumed on a keto but we often hear chia seeds as a superfood, why is it so?

Why chia seeds are called superfoods?

Chia seeds are mostly called ‘super foods’. This is because they offer certain health benefits.

1- Full of nutrients

Chia seeds are packed with healthy nutrients like fiber, protein, healthy fats, vitamins, calcium, iron, zinc, phosphorus, and magnesium. All these nutrients are beneficial for health.

2- Contain anti-oxidants

Chia seeds contain antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol in addition to nutrients that play a protective role against many health problems.

3- Helps in weight loss

Chia seeds are helpful in weight loss as they contain healthy fiber and protein that assist people with weight loss by reducing their appetite and food intake. 

4- Good for bone health

The nutrients calcium, phosphorus, and magnesium in chia seeds are good for bone health as they maintain bone density and strengthen the bones.

5- Lowers blood sugar levels

The fiber content in chia seeds helps lower blood sugar by regulating the blood sugar levels in the blood.

6- Helps with heart health

The fiber in chia seeds helps in lowering the total and bad cholesterol LDL in the blood which directly helps to better heart health and decrease the risk of heart problems,

Chia seeds have many health benefits but are there any risks related to their consumption or not?

Health risks of chia seeds

1- Digestive Problems

Chia seeds contain fiber and if you consume them in greater amounts, the excess fiber can cause digestive problems like abdominal pain, bloating, constipation, diarrhea, and gas.

2- May cause dehydration

Excess fiber in chia seeds can absorb the water and form a gelatinous consistency which might cause dehydration.


Chia seeds can be consumed on a keto diet as they are low-fat, low-net-carb, high-fiber, nutrient-rich seeds that do not raise blood sugar levels. Chia seeds are called superfoods as they contain healthy nutrients such as vitamins, and minerals like iron, calcium, phosphorus, and magnesium that are good for bone health. In addition to these, they also contain antioxidants that play a protective role against many health problems. Consuming them in the recommended range is a healthy choice.


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