Chia Pudding

Dried chia seeds contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. In a 100-gram amount, chia seeds are a rich source (20% or more of the Daily Value, DV) of the B vitamins, thiamin and niacin (54% and 59% DV, respectively), and a moderate source of riboflavin (14% DV) and folate (12% DV). Several dietary minerals are in rich content, including calcium, iron, magnesium, manganese, phosphorus, and zinc(all more than 20% DV; see table).

The fatty acids of chia seed oil are mainly unsaturated, with linoleic acid (17–26% of total fat) and linolenic acid (50–57%) as the major fats.^[10][11]