Chia seeds and quinoa: modest, measured effects on blood fats

Both seeds have pooled trial evidence, and in both cases the effects are modest. An umbrella review of 8 meta-analyses covering about 2500 adults found chia lowered diastolic blood pressure by a standardized effect of 0.55 (0.38 to 0.72). That is a moderate size on a statistical scale, with no figure in mmHg, and the evidence was graded moderate to low. The same review found smaller falls in total cholesterol, LDL and triglycerides. For quinoa, a meta-analysis of 5 randomized trials in 206 adults found triglycerides fell by 7.2 mg/dL (4.9 to 9.5) and total cholesterol by 6.9 mg/dL (3.1 to 10.6). Those were five small trials. A later dose-response meta-analysis of 7 trials in 258 adults eating 0.53 to 1.8 oz (15 to 50 g) of quinoa a day for up to 6 months found no change in body weight (-1.2 lb (-6.7 to 4.3; metric: -0.54 kg, -3.05 to 1.97)). The omega-3 in chia is plant ALA. In a meta-analysis of 10 chia trials, blood ALA and EPA rose while DHA fell.

How much is actually in it

• USDA analyzed samples give raw chia 32.9 g fat and 17.0 g protein per 3.5 oz (100 g), against 6.6 g fat and 11.9 g protein in quinoa flour. — USDA Foundation Foods, 8 samples of dry raw chia seeds and 8 of quinoa flour (n = 8 samples each) Evidence E source
  Chia: fat 32.89 g (31.5-34.33), protein 17.0 g, Mg 326.3 mg, Ca 595.4 mg, Fe 6.04 mg; quinoa flour: fat 6.60 g, protein 11.9 g (9.5-14.2), fiber 6.3 g, Fe 4.53 mg, Zn 2.77 mg
• UK tables list raw quinoa at 309 calories, 13.8 g protein, 7.0 g fiber and 7.8 mg iron per 3.5 oz (100 g). Chia is not in CoFID. — CoFID 2021 code 14-843, Quinoa, raw Evidence E source
  Energy 309 calories; protein 13.8 g; fat 5.0 g; AOAC fiber 7.0 g; iron 7.80 mg; magnesium 210 mg per 3.5 oz (100 g)

What a real portion looks like

• A dose-response meta-analysis of 7 trials in 258 adults eating 0.53-1.8 oz (15-50 g) of quinoa a day for 1-6 months found no change in body weight or BMI. — adults aged 31-64 in 7 randomized trials (n = 258) Evidence A source
  BMI MD -0.25 (-0.98 to 0.47); weight MD -1.2 lb (-6.7 to 4.3; metric: -0.54 kg, -3.05 to 1.97)
• Only about 1% of US adults ate quinoa on a survey day, and those who did had lower BMI, waist, triglycerides and cholesterol. — US adults, NHANES 2013-2018 (n = 14806) Evidence C source
  Quinoa consumption prevalence 1.07%; consumers had lower BMI, waist circumference, TG and TC
• A typical US serving of chia is 9 g, giving about 44 calories and 3.1 g fiber, while a cup of cooked quinoa (170 g) gives 204 calories and 7.4 g protein. — US survey foods, FNDDS 43108010 chia seeds and quinoa no added fat Evidence E source
  Chia 486 calories and 34.4 g fiber per 3.5 oz (100 g), 9 g serving 43.7 calories 3.1 g fiber; cooked quinoa 120 calories/100 g, 1 cup 170 g 204 calories, 7.4 g protein

What your body absorbs

• A meta-analysis of 10 chia trials found blood ALA and EPA rose while DHA fell. — adults in 10 randomized trials up to August 2020 (n = 10 trials) Evidence A source
  Serum ALA, EPA, LA and PUFA up, DHA down, DPA unchanged

What cooking and storage change

• In lab digestion tests, quinoa starch is mostly slowly digestible, and heat-moisture treatment turns more of it into resistant starch. — in vitro studies of native and modified seed starches Evidence D source
  Quinoa starch: high slowly digestible fraction; heat-moisture treated quinoa starch among the highest resistant starch

What it does to your health

• An umbrella review of 8 meta-analyses (about 2500 people) found chia lowered diastolic blood pressure moderately (g -0.55) and cholesterol and triglycerides slightly. — adults in RCTs pooled by 8 meta-analyses (n = about 2500) Evidence A source
  DBP g -0.550 (-0.718 to -0.382); SBP g -0.119; TC and LDL-C g -0.300; TG g -0.200; HDL-C g -0.093
• In an 8-week RCT in 66 adults with high triglycerides, 1.1 oz (30 g) of chia a day lowered triglycerides as much as 1.8 g of fish oil omega-3 and cut diastolic pressure by 8.4 mmHg. — adults with moderate hypertriglyceridemia on a low-calorie diet, 22 per arm, 8 weeks (n = 66) Evidence B source
  TG change -145.2 mg/dL chia vs -136.7 mg/dL fish oil (no difference); DBP -8.4 mmHg with chia
• A meta-analysis of 5 RCTs in 206 adults found quinoa seed lowered triglycerides by 7.2 mg/dL, total cholesterol by 6.9 mg/dL and LDL by 3.1 mg/dL. — adults in 5 randomized trials (n = 206) Evidence A source
  TG -7.20 mg/dL (-9.52 to -4.87); TC -6.86 mg/dL (-10.64 to -3.08); LDL -3.08 mg/dL (-5.13 to -1.03)

Safety, limits and interactions

• A case report describes kidney damage from oxalate in a woman eating six tablespoons of chia seeds and five handfuls of almonds daily. — one woman, age 59, with controlled hypertension (n = 1) Evidence D source
  Biopsy showed glomerulosclerosis, fibrosis and calcium oxalate deposition

What people believe that the data does not support

• The only EU health claim filed for quinoa, that it stimulates hair growth, was rejected, and no claim for chia is on the register. — EU health claims regulation Evidence E source
  Claim status: non-authorized; chia: no entry

Who this works differently for

• In a 4-week crossover RCT in 40 adults aged 50-75, 15 g of quinoa biscuits a day lowered total cholesterol by 12 mg/dL (0.30 mmol/L) and LDL by 9.7 mg/dL (0.25 mmol/L) versus wheat biscuits. — healthy adults aged 50-75, 82.5% with high cholesterol, 4-week periods (n = 40) Evidence B source
  TC -0.30 and LDL -9.7 mg/dL (-0.25 mmol/L); weight -1.3 lb (-0.61 kg) vs control, all P<0.05
• In people with celiac disease, a review of 12 studies with 1066 participants reports that quinoa modestly lowered cholesterol. — celiac patients, 12 trials and observational studies (n = 1066) Evidence C source
  Modest cholesterol reduction with quinoa

The bottom line

Per 100 g, USDA samples give dry chia 32.9 g of fat and 17.0 g of protein, with 595 mg of calcium and 326 mg of magnesium. Quinoa flour has 6.6 g of fat and 11.9 g of protein, and UK tables list raw quinoa at 309 calories, 13.8 g of protein and 7.8 mg of iron. Portions change the picture. A typical US serving of chia is 9 g, about 44 calories and 3.1 g of fiber. A cup of cooked quinoa weighs 6 oz (170 g) and brings 204 calories and 7.4 g of protein. Only about 1 percent of US adults ate quinoa on a survey day. Those who did had lower BMI, waist, triglycerides and cholesterol, and they also ate a better diet overall, so this is an association. The single chia trial that stands out is small. In 66 adults with high triglycerides on a low-calorie diet for 8 weeks, with 22 per arm, 1.1 oz (30 g) of chia a day lowered triglycerides by 145.2 mg/dL against 136.7 mg/dL with fish oil, with no significant difference between them. Everyone in that trial lost weight. Diastolic pressure fell by 8.4 mmHg with chia compared with the other two groups. For quinoa, a 4-week crossover trial in 40 adults aged 50 to 75, most with high cholesterol, found biscuits made with 60 percent quinoa flour lowered total cholesterol by 12 mg/dL (0.30 mmol/L) and LDL by 9.7 mg/dL (0.25 mmol/L) against wheat biscuits. Those were biscuits, and whole cooked quinoa was never tested there. A review of 12 studies with 1066 people with celiac disease reports that quinoa modestly lowered cholesterol, and it gives no pooled number. Lab tests on isolated quinoa starch show a high slowly digestible fraction, which has not been measured in the cooked grain. Who should be careful. One case report describes kidney damage from oxalate in a 59 year old woman eating six tablespoons of chia seeds and five handfuls of almonds every day. Her kidney biopsy showed calcium oxalate deposits with scarring. That is one person at a very high intake. We have no card on allergy, pregnancy or medicines for either seed. The EU rejected the only claim filed for quinoa, that it helps hair grow, and its register has no entry for chia. We found no trial comparing chia with quinoa directly.

Sources

1. chqn-r5-11 · reference dataset
   Chia seeds, dry, raw: Total lipid (fat) 32.89 g, range 31.5-34.33, n=8 · Protein 17.013 g · Magnesium 326.3 mg · Calcium 595.4 mg · Iron 6.043 mg. Flour, quinoa: Total lipid (fat) 6.601 g, range 6.23-7.74, n=8 · Protein 11.92235 g, range 9.5029-14.1669 · Fiber 6.295 g · Iron 4.528 mg · Zinc 2.77 mg
   USDA FoodData Central Foundation Foods, release 2026-04-30 · checked 2026-09-28
2. chqn-r5-12 · reference dataset
   CoFID 14-843 Quinoa, raw: Energy 309 kcal, Protein 13.8 g, Fat 5.0 g, AOAC fibre 7.0 g, Iron 7.80 mg, Magnesium 210 mg
   CoFID 2021, Public Health England, OGL v3.0 · checked 2026-09-28
3. chqn-r5-05 · meta-analysis of RCTs
   Seven trials comprising 258 adults with mean ages of 31 to 64 years were included in this review. Studies used 15 to 50 grams of quinoa/per day as an intervention, and the intervention was between 28 to 180 days. ... quinoa seed supplementation did not have a significant effect on BMI (MD: -0.25; 95% CI: -0.98, 0.47; I2=0%, P = 0.998) and BW (MD: -0.54; 95% CI: -3.05, 1.97; I2=0%, P = 0.99), when compared with placebo.
   Curr Med Chem, 2024 · checked 2026-09-28
4. chqn-r5-10 · cross-sectional
   The prevalence of barley, buckwheat and quinoa consumption among US adults were 0.36%, 0.04% and 1.07%, respectively. ... quinoa consumption was associated with a lower body mass index, waist circumference, triglycerides and total cholesterol.
   Nutrients, 2025 · checked 2026-09-28
5. chqn-r5-13 · reference dataset
   FNDDS 2707590 Chia seeds: Energy 486 kcal/100 g, Quantity not specified 9 g 43.7 kcal · Fiber 34.4 g/100 g, 9 g 3.1 g · FNDDS 2708400 Quinoa, no added fat: Energy 120 kcal/100 g, 1 cup cooked 170 g 204.0 kcal · Protein 4.38 g/100 g, 1 cup 7.4 g
   USDA FNDDS 2021-2023 · checked 2026-09-28
6. chqn-r5-02 · meta-analysis of RCTs
   After the selection process, 10 clinical trials were included. ... Regarding serum fatty acids, chia reduced FFA and SFA and increased PUFAs, ALA, EPA, and LA. It has also reduced DHA while not changing DPA.
   Food Funct, 2021 · checked 2026-09-28
7. chqn-r5-09 · in vitro
   Digestibility in vitro showed that WSS and QSS presented high SDS fraction, while ASS, MSS, PCSS, and HMT-QSS presented the highest RS content.
   Food Res Int, 2023 · checked 2026-09-28
8. chqn-r5-01 · umbrella review
   Eight meta-analyses involving approximately 2,500 participants were included. Chia supplementation resulted in significant reductions in diastolic blood pressure (g = -0.550; 95% CI: -0.718 to -0.382), systolic blood pressure (g = -0.119; 95% CI: -0.228 to -0.010), total cholesterol (g = -0.300), LDL-C (g = -0.300), triglycerides (g = -0.200), waist circumference (g = -0.289), and C-reactive protein (g = -0.165). However, a small reduction in HDL-C was also observed (g = -0.093).
   Plant Foods Hum Nutr, 2025 · checked 2026-09-28
9. chqn-r5-03 · randomized controlled trial
   The plasma TG decreased in both the chia seed and fish oil groups in comparison to the control group (p = 0.001). However, no significant difference was observed between the chia seed and fish oil groups (change from baseline mean: 145.2 and 136.7 mg/dL for the chia seed and fish oil groups, respectively). The consumption of chia seeds was associated with a reduction in diastolic blood pressure (change from baseline mean: 8.4 mmHg) compared to the other two groups.
   J Hum Nutr Diet, 2024 · checked 2026-09-28
10. chqn-r5-04 · meta-analysis of RCTs
    Five eligible RCTs representing 206 subjects were enrolled. ... triglyceride (TG) (WMD: -7.20 mg/dl, 95% CI: -9.52, -4.87, p < .001), total cholesterol (TC) (WMD: -6.86 mg/dl, 95% CI: -10.64, -3.08, p < .001), and low density lipoprotein (LDL) (WMD: -3.08 mg/dl, 95% CI: -5.13, -1.03, p = .003) levels.
    Phytother Res, 2021 · checked 2026-09-28
11. chqn-r5-08 · case report
    Diet included six tablespoons of chia seeds and five handfuls of almonds daily to manage IBS symptoms. ... Renal biopsy showed glomerulosclerosis, fibrosis and calcium oxalate deposition.
    BMJ Case Rep, 2020 · checked 2026-09-28
12. chqn-r5-14 · regulatory decision
    POL-HC-7865 Quinoa (Chenopodium quinoa) Stimulation of the hair bulb, favouring the growth of the hair Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-7865, snapshot 2026-09-21 · checked 2026-09-28
13. chqn-r5-06 · randomized crossover trial
    Significantly greater decreases in total and LDL cholesterol concentrations (- 0.30 ± 0.58 and - 0.25 ± 0.38 mmol/L, respectively), TC: HDL ratio (- 0.11 ± 0.30), weight (- 0.61 ± 0.89 kg) and BMI (- 0.22 ± 0.34 kg/m2) were apparent following consumption of the quinoa versus control biscuits (all P < 0.05).
    Eur J Nutr, 2020 · checked 2026-09-28
14. chqn-r5-07 · systematic review
    Twelve studies (1,066 participants) were included. ... Quinoa modestly lowered cholesterol, and amaranth enhanced growth and corrected trace element deficiencies in children.
    J Gastrointestin Liver Dis, 2026 · checked 2026-09-28