Are chia seeds keto?
A 1 oz (28.4 g) serving of chia seeds has 2.1 g net carbs, so it fits measured portions.
- The net carb count
- 2.1 g
- All carbohydrates
- 11.9 grams
- Fiber
- 9.8 grams
- Protein
- 4.7 grams
- Fat
- 8.7 grams
- Calories
- kcal: 138
That is 11% of what a 20 g keto day allows.
Nuts and seeds with fewer carbs
| Food | Serving | Net carbs (g) |
|---|---|---|
| Sesame seeds | 1 tbsp (9 g) | 1 |
| Pecans | 1 oz, 19 halves (28.4 g) | 1.2 |
| Almonds | 1 oz, 23 whole kernels (28.4 g) | 2.6 |
Using chia seeds while following keto
A single 1 oz (28.4 g) serving of chia seeds has 2.1 g net carbs, or 11% of what a 20 g keto day allows.
With 2.1 g in each serving, 9 servings reach the full 20 g day, so chia seeds work in measured portions.
In that same serving, chia seeds have 4.7 g of protein, 8.7 g of fat and 138 kcal.
For chia seeds, net carbs equal 11.9 g of total carbs minus 9.8 g of fiber.
For fewer carbs than chia seeds, try ground flaxseed: each 1 tbsp (7 g) has 0.1 g net carbs.
Nutrition data: USDA FoodData Central lists Seeds, chia seeds, dried as entry FDC 170554.