Is Chia seeds keto?
Keto-friendly
Yes, chia seeds is keto-friendly. A serving (2 tbsp (28 g)) has about 2.2 g of net carbs.
The short answer
Mostly fiber, which gives them a low net-carb count.
Read more: Can keto cause constipation?
A typical serving is 2 tbsp (28 g). That has 136 calories, 4.6 g protein, 8.6 g fat and 2.2 g net carbs (11.8 g total carbs − 9.6 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Nutrition facts
Per 100 g: 486 kcal · 7.7 g net carbs · 16.5 g protein · 30.7 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is chia seeds keto?
Yes, chia seeds is keto-friendly. A serving (2 tbsp (28 g)) has about 2.2 g of net carbs.
How many carbs are in chia seeds?
A serving of chia seeds (2 tbsp (28 g)) has about 11.8 g of total carbohydrates and 9.6 g of fiber, which works out to roughly 2.2 g of net carbs. Per 100 g it has about 7.7 g of net carbs.
Can I eat chia seeds on a keto diet?
Yes. Mostly fiber, which gives them a low net-carb count. Keep an eye on total calories, especially with calorie-dense foods.
More nuts & seeds
Get your personal carb limit
The free keto calculator sets your daily calories, protein, fat and net carbs, then the tracker keeps score.
Skip the counting
The 28-Day Plan has every meal's macros done for you. $29, instant download.