Chia seeds serving size, cups to grams and 30 g of protein
Here a serving of chia seeds is counted as 1 oz (28 g), with 138 calories and 4.7 g protein. One cup weighs 5.9 oz (168 g) and one tablespoon 10.5 g. For 30 g of protein you need 6.4 oz (181 g), about 1 1/8 cups, with 881 calories.
Serving sizes of chia seeds
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 5.9 oz (168 g) | 816 calories | 27.8 g | 70.8 g | 51.6 g |
| 1 oz | 1 oz (28 g) | 138 calories | 4.7 g | 11.9 g | 8.7 g |
| 100 g | 3.5 oz (100 g) | 486 calories | 16.5 g | 42.1 g | 30.7 g |
Cups to grams
USDA weighs 1 cup of chia seeds at 168 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5.9 oz (168 g) | 816 calories |
| 3/4 cup | 4.4 oz (126 g) | 612 calories |
| 2/3 cup | 4 oz (112 g) | 544 calories |
| 1/2 cup | 3 oz (84 g) | 408 calories |
| 1/3 cup | 2 oz (56 g) | 272 calories |
| 1/4 cup | 1.5 oz (42 g) | 204 calories |
| 1 tbsp | 10.5 g | 51 calories |
| 1 tsp | 3.5 g | 17 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.7 tbsp | 138 calories |
| 100 g (3.5 oz) | 2/3 cup | 486 calories |
| 1 lb (454 g) | 2 2/3 cups | 2204 calories |
What 3.5 oz (100 g) of chia seeds looks like
3.5 oz (100 g) of chia seeds is 3.5 oz, or about 2/3 cup. It has 486 calories, 16.5 g protein, 42.1 g carbs and 30.7 g fat.
How much chia seeds for 30 g of protein
There is 16.5 g of protein in 3.5 oz (100 g) of chia seeds. 30 g of protein takes 6.4 oz (181 g), about 1 1/8 cups, which comes with 881 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 4.3 oz (121 g) | 3/4 cup | 588 calories |
| 30 g | 6.4 oz (181 g) | 1 1/8 cups | 881 calories |
| 40 g | 8.5 oz (242 g) | 1 1/2 cups | 1175 calories |
| 50 g | 10.7 oz (302 g) | 1 3/4 cups | 1469 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Chia seeds: Chia seeds, FDC ID 2707590 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.