Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2033 kJ / 486 kcal | 24% |
| Protein | 16.54 g | 33% |
| Carbohydrate | 42.12 g | 16% |
| Fat | 30.74 g | 44% |
| Saturated fat | 3.33 g | 17% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 34.4 g |
| Monounsaturated fat | 2.31 g |
| Polyunsaturated fat | 23.67 g |
| Omega-3 (ALA) | 17.83 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 1.6 mg | 2% |
| Vitamin E | 0.5 mg | 4% |
| Folate | 49 µg | 25% |
| Thiamin (B1) | 0.62 mg | 56% |
| Riboflavin (B2) | 0.17 mg | 12% |
| Niacin (B3) | 8.83 mg | 55% |
| Calcium | 631 mg | 79% |
| Iron | 7.72 mg | 55% |
| Magnesium | 335 mg | 89% |
| Potassium | 407 mg | 20% |
| Zinc | 4.58 mg | 46% |
| Copper | 0.92 mg | 92% |
| Manganese | 2.72 mg | 136% |
| Phosphorus | 860 mg | 123% |
| Selenium | 55.2 µg | 100% |
| Sodium | 16 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seeds, chia seeds, dried (USDA FDC SR Legacy 170554). Nutrients the row does not report are left blank.
Prep notes
Soak. Calcium and ALA in one spoon.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Chia seed (Salvia hispanica) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.