Chia seeds
Low GI
GL 1.7 per cup (170 g) · GL 1 per 100 g
- Extremely low glycemic load
- High calorie density
Chia seeds has a glycemic index of 1 (Low). One cup (170 g) adds a glycemic load of 1.7.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170554 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Chia seeds
- GI 1 · GL 0.1 per 100 g gel
Chia seed gel - GI 1 · GL 0.1 per 100 g gel
Chia seed gel (chia seeds soaked in water) - GI 1 · GL 0.1 per 100 g egg substitute
Chia egg (chia seeds and water) - Chia fillingGI 5 · GL 1 per 100 g filling
- GI 1 · GL 1 per 100 g filling
Chia seed filling - GI 1 · GL 1 per 100 g flakes
Chia seeds flakes - GI 1 · GL 1 per 100 g milled
Milled chia seed
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Chia seeds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 4 g | 0 |
| 1 tablespoon | 12 g | 0.1 |
| 1 cup | 170 g | 1.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 486 kcal |
| Carbohydrates | 42.1 g |
| Sugars (Total) | 0 g |
| Natural | 0 g |
| Added | 0 g |
| Fiber | 34.4 g |
| Soluble | 10 g |
| Insoluble | 24.4 g |
| Protein | 16.5 g |
| Fat | 30.7 g |
| Saturated | 3.3 g |
| Unsaturated | 27.4 g |
| Sodium | 16 mg |
Processing Level
Why this score?
- Extremely low glycemic load
- Exceptional fiber content
- Rich in omega-3 fatty acids
- High calorie density
- Potential for overconsumption
Allergens
No EU-14 allergen listed
Recipes with Chia seeds
-
Açaí Breakfast Bowl, Low-Glycemic Style 10 min · 11 ingredients · easy -
Low-Glycemic Chia Seed Pudding with Blueberries 5 min · 3 ingredients · easy -
Dark Chocolate Chia Pudding with Almonds 128 min · 7 ingredients · easy -
Blood Sugar-Friendly Dark Chocolate Celebration Cake 42 min · 17 ingredients · medium -
Low-Glycemic Grain-Free Hot Cereal 5 min · 12 ingredients · easy -
Low-Glycemic Hemp & Chia Overnight Breakfast Bowl 245 min · 7 ingredients · easy -
Low-GI Bircher Muesli with Grated Apple and Walnuts 250 min · 8 ingredients · medium -
Low-GI Rote Grütze with Quark 20 min · 8 ingredients · medium -
Matcha Overnight Oats 370 min · 8 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Chia seeds?
Chia seeds has a glycemic index of 1 (Low). One cup (170 g) has a glycemic load of 1.7; per 100 g the glycemic load is 1.
Is Chia seeds good for people with insulin resistance?
Chia seeds has a low glycemic index (1), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Chia seeds has the lowest glycemic load?
Among the forms of Chia seeds in this database, Chia seed gel has the lowest glycemic load (0.1 per 100 g).
Check Chia seeds in the Logi app, with your portion.
