Introduction:
Chia seeds are the small white, dark grey or black seeds of the chia plant. The pseudo-cereal comes from Central and South America and belongs to the so-called oil seeds. Due to the high nutrient content, the seeds are often called superfood. The neutral taste makes them an all-rounder in the kitchen.
Use/Preparation:
The seeds are suitable as a topping for muesli, yoghurt, salads and vegetable dishes, smoothies, juices, for baking, for chia pudding or as a vegan egg substitute.
Health:
Chia seeds are particularly valued for their high protein content and healthy omega-3 fatty acids. They also contain digestion-regulating dietary fibres that ensure a long-lasting feeling of satiety. Just 15 g of chia seeds cover the daily requirement of calcium. The seeds also provide magnesium and phosphorus.
Alternatives:
Like chia seeds, flax seeds are rich in fibre and omega-3 fatty acids. Due to their swelling capacity and mild taste, they can be used similarly to chia seeds. Hemp seeds are also a good source of vegetable protein and omega-3 fatty acids.
Back to tested foodsRelevance for intolerances
|
Average nutritional values raw |
per 100 g |
|---|---|
| Energy (kcal/kJ) | 460/1896 |
| Fat | 33 g |
| Healthy fatty acids | 2,8 g |
| Carbohydrates | 3,5 g |
| Sugar | 0,4 g |
| Protein | 22 |
| Salt | 0 g |
