Nut & Seed

How much fiber is in chia seeds?

Chia Seeds have 9.8 g of fiber per 2 tbsp (28 g). That is 35% of the daily value and a very high amount for a nut & seed.

9.8g

per 2 tbsp

35g

per 100 g

35%

daily value

#1of 21

nuts and seeds

Soluble vs insoluble

Soluble 5g 51% Insoluble 4.8g 49%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About chia seeds and fiber

Two tablespoons of chia seeds provide nearly 10 grams of fiber, the highest per serving of any single ingredient in this database, with half of it soluble. They absorb liquid and form a gel, which is the soluble fiber at work.

Counts toward plant diversityLow FODMAP at this serving

How chia seeds compares to other nuts and seeds

Per typical serving. Chia Seeds are the highest nut & seed in the database.

Food	Serving	Fiber	Per 100 g	% DV
Chia Seeds	2 tbsp	9.8 g	35 g	35%
Flaxseeds	2 tbsp	5.4 g	27 g	19%
Almonds	1/4 cup	4.5 g	12.5 g	16%
Almond Butter	2 tbsp	3.4 g	10.6 g	12%
Hazelnuts	1/4 cup	3.3 g	9.7 g	12%
Pistachios	1/4 cup	3.2 g	10.3 g	11%
Sunflower Seeds	1/4 cup	3 g	8.6 g	11%

All 21 nuts and seeds ranked by fiber

Servings to reach a daily goal

3×

servings of chia seeds to reach 25 g, the adequate intake for adult women

4×

servings of chia seeds to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for chia seeds

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Chia seeds	34.4 g	–	–
Seeds, chia seeds, dried	34.4 g	–	–

Frequently asked questions

How much fiber is in chia seeds?

2 tbsp of chia seeds, about 28 grams, contains 9.8 grams of dietary fiber. That is 35 grams of fiber per 100 grams and 35% of the 28 gram daily value.

Are chia seeds high in fiber?

Yes. At 9.8 g per serving, chia seeds rank 1 of 21 nuts and seeds in the FiberUp database and 3 of 198 foods overall.

Is the fiber in chia seeds soluble or insoluble?

About 51% of the fiber in chia seeds is soluble (5 g) and 49% is insoluble (4.8 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of chia seeds would reach a daily fiber goal?

It would take about 3 servings to reach 25 g (the adequate intake for adult women) and 4 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.