Are Chia seeds keto?
Keto-friendly 1.8 g net carbs per two tablespoons (24 g) — 9% of a 20 g keto day.
Short answer: Yes. Two tablespoons (24 g) of chia seeds: 1.8 g net carbs — 9% of a strict 20 g keto day — with 7.4 g fat and 4 g protein.
Log chia seeds in KetoraFree. Weigh it once and Ketora remembers your portion.
Chia looks high in carbs on the label, but most of it is fibre. Two tablespoons thicken a pudding with very little net carb.
How chia seeds fits a keto carb budget
On a 20 g day you could eat about 11.1 servings before reaching the limit — in practice chia seeds will never be what pushes you over.
Worked example. 24 g of chia seeds = 10.1 g total carbs − 8.3 g fibre = 1.8 g net carbs, 7.4 g fat, 4 g protein and 117 kcal.
Buying a packaged or flavoured chia seeds product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per two tablespoons (24 g) |
|---|---|---|
| Calories | 486 kcal | 117 kcal |
| Fat | 30.7 g | 7.4 g |
| Protein | 16.5 g | 4 g |
| Total carbohydrate | 42.1 g | 10.1 g |
| Fibre | 34.4 g | 8.3 g |
| Net carbs | 7.7 g | 1.8 g |
Where the energy comes from:
High in oxalate. Chia seeds is one of the higher-oxalate foods. If you have had kidney stones, rotate it with lower-oxalate options — see high-oxalate foods on keto.
How to eat chia seeds on keto
- Soak in coconut milk overnight with a pinch of salt for breakfast.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Flax seeds (two tablespoons ground) | 0.2 g | 1.6 g |
Keto recipes with chia seeds
- Coconut Chia Pudding with Raspberries
- Crunchy Keto Granola (Nut and Seed Clusters)
- Keto Oatmeal (Hot Flax and Chia "Noatmeal")
Compared with other nuts and seeds
Chia seeds ranks #8 of 12 nuts and seeds in our database by net carbs per 100 g (lowest first). Fat-dense and convenient, but net carbs vary five-fold between types.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Flax seeds | 1.6 g | 0.2 g |
| Brazil nuts | 4.2 g | 0.4 g |
| Pecans | 4.3 g | 1.2 g |
| Pumpkin seeds | 4.7 g | 1.4 g |
| Macadamia nuts | 5.2 g | 1.5 g |
| Walnuts | 7 g | 2 g |
See all nuts and seeds ranked by net carbs →
Frequently asked questions
How many net carbs are in chia seeds?
Chia seeds has about 7.7 g of net carbs per 100 g (42.1 g total carbohydrate minus 34.4 g fibre), and about 1.8 g per two tablespoons (24 g).
Can you eat chia seeds on keto?
Yes. A typical serving uses 9% of a strict 20 g net-carb day.
Are chia seeds high in oxalate?
Yes, chia seeds are considered a high-oxalate food. Most people do not need to avoid it, but people prone to calcium-oxalate kidney stones should limit it and rotate with lower-oxalate foods.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.