How much fiber is in chia seeds?
Chia seeds has 9.6 g of fiber per 1 oz (28 g, ~2.5 tbsp) — about 34% of the 28 g Daily Value. That's 34.4 g of fiber per 100 g.
USDA FoodData Central · dried · FDC 170554
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 oz (28 g, ~2.5 tbsp) | 9.6 g | 34% | 11.8 g | 2.2 g | 136 |
| 100 g | 34.4 g | 123% | 42.1 g | 7.7 g | 486 |
| 1 oz (28 g) | 9.8 g | 35% | 11.9 g | 2.1 g | 138 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 170554, SR Legacy). dried.
If one food deserves the title “fiber champion,” it’s chia. A standard 1 oz serving (28 g, about 2.5 tablespoons) delivers roughly 9.6 g of fiber — about 34% of the 28 g Daily Value, or a third of the entire day’s target from a single scoop. That works out to a remarkable 34.4 g of fiber per 100 g, one of the highest densities of any food on a grocery shelf. When people call chia a “fiber bomb,” this is the number they mean: almost no other single-serving food clears a third of the day’s fiber in one go.
Why chia is the standout fiber source
What sets chia apart isn’t just the quantity — it’s how much of it is soluble fiber, the kind that absorbs water and turns into a gel. That gelling is the entire trick behind chia pudding and overnight oats: stir the seeds into liquid and they swell into a thick, satiating mass. Soluble fiber slows digestion and feeds the bacteria in your gut, while the insoluble share adds bulk that keeps everything moving. Most foods give you a little of one or the other; chia hands you a heavy dose of both from a single ounce, which is why it’s such an efficient way to close a fiber gap without eating much volume.
There’s a carb-counting payoff too. An ounce of chia carries about 11.8 g of total carbohydrate, but 9.6 g of that is fiber — so the net carbs land around 2.2 g. Fiber is the carb you subtract, because it isn’t digested into blood sugar the way starch and sugar are. In chia, almost the entire carbohydrate load is fiber, so the food reads “carby” on a label yet behaves as very low-carb on your plate. That’s the same gap that makes high-fiber legumes look heavier than they eat, taken to an extreme.
Hitting your fiber goal with chia
Here’s the practical case for keeping a bag in the cupboard: most people eat only about half the 28 g daily target, and chia is the easiest lever to fix that. One tablespoon stirred into yogurt or a smoothie, or two soaked in milk overnight, quietly adds 5-10 g of fiber to a meal that had little. Give it water and drink fluids alongside it — the gelling fiber works best with liquid to absorb. Treat chia as a fiber-and-omega-3 booster you sprinkle on top of what you’re already eating, not a meal on its own.
Chia brings a small amount of complete plant protein along for the ride, too. If you want that side of the picture, see protein in chia seeds.
Frequently Asked Questions
How much fiber is in chia seeds?
About 9.6 g of fiber in a 1 oz serving (28 g, ~2.5 tbsp), which comes from 34.4 g per 100 g (USDA FDC 170554). That's one of the highest fiber densities of any common food — a single ounce delivers roughly a third of a full day's fiber.
What percent of the daily value for fiber is in an ounce of chia?
About 34% of the 28 g FDA Daily Value, from one 28 g ounce. Few single-serving foods clear a third of the day's fiber in one go — chia is the rare one that does, which is why it's the classic fiber-bomb add-on.
Is the fiber in chia soluble or insoluble?
Chia carries both, but it's especially rich in soluble fiber — the kind that absorbs water and forms a gel. That gelling is what thickens chia pudding and overnight oats. Insoluble fiber adds bulk that keeps things moving; soluble fiber slows digestion and feeds gut bacteria. You get a generous dose of each from one ounce.
What are the net carbs in chia seeds?
Very low for the carb count. An ounce has about 11.8 g of total carbohydrate, but 9.6 g of that is fiber — so net carbs land around 2.2 g per ounce. Fiber is the carb you subtract, and in chia almost all of the carbohydrate is fiber, which is why it fits low-carb and keto eating despite the high total.
How do I eat chia to get the fiber?
Stir 1-2 tablespoons into yogurt, oatmeal, or a smoothie, or soak it in milk overnight to make pudding. Because it absorbs many times its weight in liquid, give it water and drink fluids alongside it — that's what lets the gelling fiber do its job comfortably. A single ounce is already ~9-10 g of fiber, so a little goes a long way.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 170554 (Seeds, chia seeds, dried; SR Legacy). We re-verify reference pages periodically and update when USDA revises its values.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.