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Chia seeds
Good choiceHạt chia 10g (1 thìa) ~50 kcal; xơ 3.4g, béo 3g, 0 đường.
Lời khuyên: 1 thìa ngâm. Khác pudding hạt chia (đã pha) và nước cam hạt chia.
53 kcal per serving
Where the calories come from
- Protein1.83 g · 13%
- Carbohydrate2.89 g · 20%
- Fat4.22 g · 67%
Estimated, per 10 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 10 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 53.4 kcal | 3% |
| Protein | 1.8 g | 4% |
| Carbohydrate | 2.9 g | 1% |
| of which net carbs (carbs minus fibre) | 0.2 g | — |
| of which sugars | 0.2 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 4.2 g | 5% |
| of which saturated fat | 0.4 g | 2% |
| Fibre | 2.7 g | 10% |
| Sodium | 3.0 mg | 0% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin C | 0.1 mg | 0% |
| Vitamin K | 0.4 µg | 0% |
| Thiamin (B1) | 0.2 mg | 17% |
| Niacin (B3) | 0.3 mg | 2% |
| Folate (B9) | 8.7 µg | 2% |
| Calcium | 25.5 mg | 2% |
| Iron | 0.6 mg | 3% |
| Magnesium | 39.2 mg | 9% |
| Phosphorus | 64.2 mg | 5% |
| Potassium | 81.3 mg | 2% |
| Zinc | 0.4 mg | 4% |
| Selenium | 2.5 µg | 5% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Top vitamins & minerals
% Daily Value per 10 g serving — estimated.
Health score
95 / 100 · Excellent
Formula: protective index 85 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 95, clamped to 1–100.
A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.
Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 534.0 kcal | 27% |
| Protein | 18.3 g | 37% |
| Carbohydrate | 28.9 g | 11% |
| of which net carbs (carbs minus fibre) | 1.6 g | — |
| of which sugars | 1.6 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 42.2 g | 54% |
| of which saturated fat | 3.7 g | 19% |
| Fibre | 27.3 g | 98% |
| Sodium | 30.0 mg | 1% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin C | 0.6 mg | 1% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 4.3 µg | 4% |
| Thiamin (B1) | 1.6 mg | 133% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 3.1 mg | 19% |
| Vitamin B6 | 0.5 mg | 29% |
| Folate (B9) | 87.0 µg | 22% |
| Calcium | 255.0 mg | 20% |
| Iron | 5.7 mg | 32% |
| Magnesium | 392.0 mg | 93% |
| Phosphorus | 642.0 mg | 51% |
| Potassium | 813.0 mg | 17% |
| Zinc | 4.3 mg | 39% |
| Selenium | 25.4 µg | 46% |
| Copper | 1.2 mg | 133% |
| Manganese | 2.5 mg | 109% |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Suitable for
Ingredients
- Hạt chia — 10 g
How it is made
Hạt khô. Không phải pudding.
Good to know
What is good
- Xơ cao, 0 đường, NOVA 1
- Khẩu phần thìa rõ
Watch out for
- 50 kcal/thìa
- Dễ uống nhiều
Portion sizes
- Piece — 10 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve