What Happens to Your Body When You Eat Chia Seeds Every Day

Beth Ann Mayer
·9-min read

Chia seeds have gained "superfood" status, which may seem like a tall tale given their size. Yet, registered dietitians share that the little seeds boast significant health benefits.

"Chia seeds are packed with a lot of nutrition benefits for such a small package," says Ariana Wood, MS, RD, LDN of knownwell, a clinic specializing in obesity care. "For this reason, I call them nutrition sprinkles!"

Indeed, you'll find them sprinkled into tons of recipes, from chia seed pudding to overnight oats and smoothies. What are chia seeds good for, though? Registered dietitians shared chia seed benefits and nutrition. They also shared top tips on how to eat chia seeds.

Related: Dietitians Share the Truth About Whether or Not Chia Seeds Really Help You Lose Weight

What Are Chia Seeds, Anyway?

As the name implies, they're seeds, but don't let their small size fool you.

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"These tiny, nutrient-packed seeds come from the salvia hispanica plant, a flowering herb native to Central and South America," says Shelby Love, RDN, LDN, IFNCP, CDCES, a registered dietitian nutritionist of Top Nutrition Coaching. "Once a dietary staple of ancient civilizations, they’ve stood the test of time thanks to their rich nutritional profile and versatility."

Amanda Sauceda, RD, a registered dietitian, explains that chia seeds are part of the mint family (but don't taste like mint) and come in black and white.

"Black chia seeds are more easily found at the market than white chia seeds, but regardless of the type, they are very versatile in the kitchen," Sauceda says. "They work well in baked goods, added to drinks and as a chia pudding."

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Chia Seeds Nutrition

In short, chia seeds are a bang-for-your-buck food.

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"Chia seeds have gained attention throughout the world for their nutrient-rich value," says Marjorie Nolan Cohn, MS, RD, LDN, CED-S, the clinical director of Berry Street. "They are unique in that they contain all three macronutrients—protein, fat and carbs—alongside fiber, vitamins and minerals."

As great as they are, Love recommends sticking to a two-tablespoon serving size if you eat chia seeds every day (or almost every day) or are new to eating fiber-rich food.

"This amount provides a solid dose of fiber, omega-3 fatty acids and key minerals without overwhelming your digestive system," Love says. "While their high fiber content is great for gut health, consuming too much at once—especially without enough hydration—can lead to bloating or discomfort."

In a two-tablespoon serving of chia seed, you'll find:

  • 150 calories

  • 9 grams of fat

  • 5 grams of protein

  • 13 grams of carbohydrates

  • 11 grams of fiber

  • 189 mg of calcium (15% of the daily value)

  • 5.1 mg of sodium

  • 2 mg of iron

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Related: 22 Best High-Fiber Breakfast Recipes

What Are Chia Seeds Good For? 10 Chia Seeds Benefits

1. Chia seeds are a great plant-based protein.

Beans and tofu aren't the only options if you want to reduce your animal protein intake for health or other personal reasons.

"Chia seeds are a plant-based source of protein, making them a great option for vegans and vegetarians," Wood shares. "They are a complete protein, which can, at times, be tricky to find with plant-based sources of protein. A 'complete' protein is one that provides all of the essential amino acids our body requires."

2. Chia seeds may boost athletic performance.

You've likely heard protein can help build and maintain muscle, but the nutrient profile of chia seeds offers even more benefits as you push toward new PRs.

"Because chia seeds have a combination of the three main macronutrients—carbs, proteins and healthy fats—they can provide a steady release of energy, helping to sustain endurance exercise," Wood says. "They may also aid in post-performance recovery due to their anti-inflammatory properties."

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3. Chia seeds have anti-inflammatory properties.

"Chia seeds can help calm inflammation in the body, thanks to their omega-3 fatty acids, especially alpha-linolenic acid (ALA)," Love says. "Chronic inflammation, tied to issues like heart disease and arthritis, often flies under the radar but can take a toll over time. Adding chia seeds to your diet is a small, easy step toward reducing inflammation and supporting your body’s natural ability to heal and recover."

4. They're blood-sugar friendly.

Sauceda knows that people monitoring their blood sugar closely, like those with prediabetes and diabetes, may be wary of chia seeds because of the carb count.

"But this is a blood-sugar-friendly food," Sauceda explains. "Soluble fiber, like that found in chia seeds, is helpful for those who are mindful of their blood sugar by helping to prevent blood sugar spikes."

Sauceda says that a 2024 Diabetology & Metabolic Syndrome study couldn't conclusively say that chia seeds impacted blood sugar markers such as A1C, but it's still worth it to add them to your diet if you enjoy them.

"They are still a great source of nutrition and can be part of an overall effort to improve blood sugar," Sauceda says.

5. Chia seeds are great for heart health.

A December 2024 meta-analysis in Prostaglandins & Other Lipid Mediators indicated that chia seeds might help with cholesterol, hypertension and body weight, helping to reduce heart disease risk.

"What’s nice about chia seeds is that they have a mix of heart-healthy nutrients such as omega-3s and fiber," Sauceda says. "Fiber has cholesterol-lowering effects, and omega-3’s protect the heart."

Sauceda adds that chia seeds' potassium can also help with blood pressure.

6. Chia seeds are a good source of iron.

Two tablespoons of chia seed contain about 10% of your daily iron needs.

"Iron [is] an important mineral often low in anemia," Cohn says. "Iron helps our red blood cells—a massive part of our bodies. Some populations, like pregnant people, require extra iron. Adding chia seeds into your diet is a great way to get extra iron into your diet."

Related: Can You Eat the Chia Seeds That Come From Chia Pets?

7. Chia seeds can aid in digestion.

"Chia seeds are a fiber superstar," Love declares.

Love says chia seeds pack both soluble and insoluble fiber, which team up to support gut health.

"The soluble fiber forms a gel-like consistency in your stomach, helping to regulate bowel movements and keeping you feeling fuller for longer, while the insoluble fiber acts like a gentle scrub for your digestive tract,"  Love says. "For anyone looking to boost their gut health or simply trying to stay regular, chia seeds are a simple, natural way to give your gut some extra love and keep things running smoothly."

8. Chia seeds may be good for weight management.

Love says chia seeds can help you manage hunger and, as a result, your weight, if that's your goal.

"Chia seeds have a unique knack for soaking up liquid and expanding, creating a gel-like texture that naturally helps curb your appetite," Love says. "This quality keeps you feeling full longer, making it easier to resist snacking or overeating."

9. Chia seeds can benefit bone health.

"Loaded with calcium, magnesium and phosphorus, chia seeds are a bone-building powerhouse," Love says.

Two tablespoons contain about 15% of your daily calcium needs, so Love gives them a thumbs up for people looking for dairy-free ways to get this vital nutrient.

10. They're a great source of magnesium.

The magnesium in chia seeds does more than assist with bone health.

"One ounce of chia seeds provides 26% of daily magnesium needs, which supports muscles, nerves, blood sugar, and even blood pressure," Cohn says.

Some research, including a 2023 systemic review, indicates a possible link between magnesium intake and sleep.

Related: How Chia Seeds Help Bone Health

Risks and Precautions of Eating Chia Seeds

Despite the many chia seed benefits you can enjoy from eating these "nutritional sprinkles," there are a few things to remember. Namely, as crucial as it is to consume fiber, you don't want to overdo it, especially all at once.

"Starting with a smaller portion and gradually increasing allows your body to adjust while enjoying the full benefits of these nutrient-packed seeds," Love says.

Plus, not everyone can tolerate chia seeds.

"While very rare, some people might be allergic to chia seeds, which can cause serious side effects," Cohn says. "For those allergic to other types of seeds, chia seeds may cause cross-reactivity, so extra precaution should be taken for those with allergies."

Related: Is It Safe to Eat Expired Protein Powder?

How to Eat Chia Seeds: 5 RD-Loved Ideas

1. Chia seed pudding

Chia pudding is a fan favorite—every RD we spoke with recommended it.

"Simply mix chia seeds, your favorite milk and a generous scoop of plain or flavored Greek yogurt with minimal sweetener added," Love says. "Let it sit overnight, and you’ll have a rich, protein-packed pudding perfect for breakfast or a post-workout snack."

Love adds that you can top it with fresh berries, a drizzle of honey, and some nuts for a treat that's nutritionally balanced and blends creamy, sweet and crunchy textures and tastes to perfection.

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2. Smoothie booster

Add a nutrient-packed punch to your smoothie by adding a dash of chia seeds.

"They blend right in, adding a subtle thickness and a powerful dose of nutrients without changing up the flavor," Love says. "It’s the perfect way to sneak in some extra fiber and omega-3s to your smoothie."

3. Homemade chia jam

Love says this one is great for people prioritizing blood sugar balance.

"Mash up your favorite fresh or frozen berries, stir in a tablespoon of chia seeds, and let it sit for about 30 minutes," she says. "The chia seeds not only thicken the mixture into a spreadable, low-sugar jam but also boost its fiber content, helping to slow the digestion of natural sugars and minimize blood sugar spikes."

She suggests adding it to toast, oatmeal or yogurt.

4. Energy bites

Sauceda is a fan of these at snack time.

"Stir together nut butter, chia seeds, oats and any flavorings like chocolate chips or dried fruit," she says. "Then form small balls with your mix for an easy snack that works well when you’re on the go," Sauceda says.

5. Chia seed pancakes

Cohn calls chia seed pancakes a "hidden gem."

"When I’m making pancakes for my loved ones on the weekend, I’ll sneak some chia seeds into the batter," Cohn says. "This provides extra nutrients without distracting from the taste of sweet pancakes. This is an easy way to enjoy chia seeds in your breakfast."

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