Detailed Analysis of Chia's Composition Obtained From Various Sources
Primary Name Sub Name Specific Constituent Average Maximum Minimum units Primary Name Sub Name Specific Constituent Average Maximum Minimum units
Value Value Value Value Value Value
Calories     460 529 356 Cal/100g Amino Acids - Essential          
Calories from Fat 233 309 110 Cal/100g
  Arginine* 2221 2750 1950 mg/100g
Total Fat     30.86 34.3 21.4 g/100g Histidine 550 629 485 mg/100g
Saturated Fat 3.47 3.91 2.48 g/100g Isoleucine 830 1100 700 mg/100g
Trans Fat 0.14 0.191 0.04 g/100g Leucine 1421 1700 1210 mg/100g
Polyunsaturated fat 23.97 26 16.2 g/100g Lysine 1005 1100 849 mg/100g
Monounaturated fat 2.36 2.76 1.71 g/100g Methionine 609 1200 400 mg/100g
Phenylalanine 1053 1350 900 mg/100g
Omega Fatty Acids           Threonine 735 894 647 mg/100g
Essential Tryptophan 452 1600 178 mg/100g
Omega 3 (ALA) 18.56 21.1 12.3 g/100g Valine 985 1110 857 mg/100g
Omega 6 (linoleic) 5.93 7.15 3.88 g/100g * Essential for young, not adults
Non-essential  
Omega 9 (oleic) 2.12 2.71 1.41 g/100g Amino Acids - Nonessential          
 
Cholesterol     Alanine 1082 1300 920 mg/100g
        Asparagine
Total Carbohydrates   40.27 54 32 g/100g Aspartic acid 1751 2150 1490 mg/100g
        Cysteine 422 500 370 mg/100g
Dietary Fiber (total)     34.43 41.2 30 g/100g Glutamic acid (Glutamate) 3628 4370 3140 mg/100g
Insoluble Fiber 31.39 35.9 28 g/100g   Glutamine 3650 4000 3300 mg/100g
Soluble  Fiber 3.68 5.8 1.1 g/100g   Glycine 977 1120 830 mg/100g
        Proline 804 893 683 mg/100g
Protein     22.23 24.4 19.7 g/100g   Serine 1087 1280 928 mg/100g
    Tyrosine 584 880 25 mg/100g
Vitamins          
Vitamin A 53.86 80 30 IU/100g
Vitamin C (ascorbic acid) 1.61 2.9 0.5 mg/100g Phytonutrients          
Vitamin D Flavonoids (polyphenols)
Vitamin E 0.74 0.74 0.74 IU Quercetin 35 60 20 mcg/g
Vitamin K Kaempferol 35 70 20 mcg/g
Thiamin (Vitamin B1) 0.62 0.79 0.21 mg/100g Myricetin 51 62 41 mcg/g
Riboflavin (Vitamin B2) 0.17 0.22 0.12 mg/100g          
Niacin 8.83 11.9 5.97 mg/100g Phenolic Acids  
Vitamin B6 282 300 243 mg/100g Ferulic 64 158 40 mcg/g
Folate (folic acid) 48.53 51.4 43.1 mcg/100g Gallic
Vitamin B12 Caffeic 290 387 132 mcg/g
Biotin p-Coumaric 75 102 40 mcg/g
Pantothenic acid chlorogenic 603 1174 31 mcg/g
         
Minerals           Catechins (Flavan-3-ols)  
Calcium 569.80 616 523 mg/100g Epigllocatechin 893 1850 90 mcg/g
Iron 7.72 9.78 6.27 mg/100g TOTALS 1599 2312 1106 mcg/g
Phosphorus 770.30 880 675 mg/100g          
Iodine          
Magnesium 334.50 369 321 mg/100g
Zinc 5.68 6.48 4.46 mg/100g Other Organic Acids
Selenium 55.15 92.5 17.8 mcg/100g Phytic 20 27 13 g/100g
Copper 1.66 1.88 1.44 mg/100g
Manganese 3.28 4.32 2.46 mg/100g  
Chromium 9.07 16.4 1.74 mcg/100g ORAC          
Molybdenum   ORAC - Lipophillic 3 12 0 umol TE/g
Chloride   ORAC - Hydrophyllic 63 85 31 umol TE/g
Sodium 128 272 22 mcg/g Total ORAC 66 89 33 umol TE/g
Potassium 653 741 596 mg/100g