Are Chia Seeds Keto? Benefits, Risks, & Chia Pudding Recipe

Are chia seeds Keto? Well, to learn if chia seeds are keto-friendly, we need to consider their carbohydrate content and also calories. While the total carbohydrates of chia seeds are high, their net carbs are low. So, they can be keto-friendly ingredients, but it is important how we use them. So, let’s learn about chia seeds’ benefits, risks, and keto-friendly chia pudding recipes.

What Does Keto Mean and Why Net Carbs Matter?

The Ketogenic Diet is centered on very low carbohydrate intake, moderate protein, and high fat. So, 70-80% of your daily calories come from fat, 15-30% from protein, and about 10% from carbohydrates.

Why should we lower carbohydrate intake on a Keto Diet? Lowering carbohydrates helps you reduce glucose/ insulin spikes, push your body into using fat to provide energy, improve metabolic markers, and control appetite.

To induce the fat-burning state of ketosis or at least a carb-restricted state, you need to keep net carbs (total carbs minus fiber) low enough that your body can shift from burning carbohydrates to fat.

Net carbs are more meaningful than just total carbs because fiber does not raise blood glucose in the same way as digestible carbohydrates.

For example, if a food has 12 g total carbs but 10 g fiber, net carbs = 2 g. That makes a big difference when you are consuming 20-30 g net carbs per day.

So when assessing if a food is keto-friendly, ask:

• What is the serving size?
• What are the total carbs and fiber (thus net carbs)?
• How will this food affect my daily carbohydrate budget?
• What else am I eating that day (hidden carbs in sauces, dressings, and toppings)?

So, to answer the question, “Are chia seeds Keto?” we need to check chia seeds’ carbohydrates and nutrients.

Learn More: 28-Day Keto Meal Plan + Plans Based on Your Caloric Needs

Nutrients of Chia Seeds

Let’s find out what nutrients can be found in 1 oz. (≈28 g/ ~2.3 tablespoons) of chia seeds because that is a meaningful amount when adding them to foods like puddings or toppings.

So, Are Chia Seeds Keto?

The short answer is yes, but there are points to consider. For most people on a Keto Diet, chia seeds can be a keto-friendly food. You just need to watch portion size and other ingredients.

Chia seeds are Keto, when…

• Your serving size keeps the net carbs low. For example, about 2 g net carbs for a 2 Tbsp-1 oz.
• You add chia seeds to your daily macro plan, so you know the comprise how many of your total daily carbohydrates.
• You consume them with low-carb liquids, like unsweetened almond or coconut milk, and avoid high-carb toppings or sweeteners.
• You use it to boost fiber, fat, and texture in puddings, breakfast bowls, and toppings.

However, you need to be wary about chia seeds on a Keto Diet if…

• You eat large amounts of chia. For example, if you eat 100 g of chia seeds, you suddenly consume about 40% of your daily carbohydrate (if your limit is 20 g net carbs/day).
• You mix chia seeds with milks, fruit toppings, and sweeteners that are high in hidden carbohydrates.
• Your diet is extremely low-carb. For example, if you aim for <10 g net carbs/day, even 2 g net per serving matters. So you need to count it carefully or limit it.
• You have digestive issues or need to watch fiber or oxalates.

So, if you are on a Standard Keto Diet (20-30 g of carbs a day), chia seeds are acceptable. You cannot eat them as much as you like, but they are a smart choice.

Eating chia seeds thoughtfully can bring various health benefits for you, especially on a Keto Diet.

Learn More: 28-Day Low-Carb Meal Plan Based on Your Calorie Goals

The Benefits of Chia Seeds on a Keto Diet

Adding chia seeds to your keto diet can lead to the following health benefits:

Boosting Satiety and Fibre

Because chia seeds contain high levels of soluble fibre and absorb liquid to form a gel, they can increase feelings of fullness, slow digestion, and help regulate appetite.

Adding chia seeds to your Keto foods can also help improve digestive problems caused by low-fiber, animal-based diets [1].

Providing Healthy Fats and Omega-3s

Chia seeds provide fats, including about 5 grams of plant-based omega-3 fatty acids (ALA) per oz., though not all of it is converted into EPA/DHA in the human body [2].

Even so, it has a good omega-3 to omega-6 ratio (about 3:1), which helps improve inflammation and metabolic health.

Learn More: Best Sugar Free Ketchup and Other Sugar Free Sauces for Keto

Offering Micronutrients and Nutrient Density

In addition to essential macronutrients, fat, protein, and carbs, chia seeds deliver minerals like calcium, magnesium, phosphorus, iron, etc., which helps the nutrient density of keto-friendly foods [3].

Versatility and Improving Texture

Chia seeds gel and expand when soaked, so they can be used for puddings, smoothies, toppings, baking, egg substitutes, and low-carb snacks, and improve the texture in these foods [4].

Also, variety makes it easier for you to stick to the diet and stay loyal to it until you reach your results.

Learn More: High Protein Lasagna Recipe with Cottage Cheese for Keto

Risks and Points to Watch about Chia Seeds on a Keto Diet

While chia seeds can be keto-friendly and bring different health benefits, there are points you need to consider before adding chia seeds to your Keto meals. 

Digestive Issues and Fiber Overload

Since chia seeds contain high soluble fiber and expand in liquids, they can cause bloating, gas, or constipation if you eat large amounts too fast or consume them without enough fluid [5].

If you have IBS, Crohn’s, or other gut sensitivities, do not overconsume chia seeds, and always soak them in water long enough before use.

Learn More: Speed Keto Diet: What Is It and How Does It Work?

Mineral Absorption and Antinutrients

Chia seeds contain phytic acid and lectins, which are plant compounds that can interfere with mineral absorption or even trigger sensitivities.

For example, you may absorb zinc and iron, and other minerals, less because of the phytic acid content in chia seeds [6].

While this doesn’t mean you must avoid them, if you eat chia seeds regularly, get adequate minerals from other sources, or consider eating different foods.

Hidden Carbohydrates

While chia seeds are not high in carbohydrates, eating too much of them or mixing them with other high-carb foods can increase your daily carbohydrate intake. So, always have an eye on hidden carbohydrates and do careful portion control [7].

Specific Conditions

People prone to kidney stones must be careful of the amount of chia seeds they are consuming because overeating them can cause oxalate issues [8].

Also, consuming high-fiber meals like those containing chia seeds can affect the absorption of certain medications. If you are on blood sugar or blood pressure medications, check with your doctor first.

Learn More: 15 Easy Low Carb Dinner Ideas + Recipes for Keto & Carnivore

How to Use Chia Seeds on Keto?

Now that we have answered the question, “Are chia seeds Keto?” let’s find out how we can include these seeds in our Keto Diet meal plans and foods.

Keto Chia Pudding Recipe

This Keto Chia Pudding recipe uses low-carb ingredients and keeps the net carbs minimal. Here are the ingredients and instructions you need to make 2 servings of a yummy low carb chia pudding in about 70 minutes.

Ingredients:

• 2 tbsp chia seeds (28 g)
• 1 cup (240 ml) unsweetened almond or macadamia milk (or half coconut milk + half almond)
• ½ tsp vanilla extract
• 1-2 tbsp low-carb sweetener like monk-fruit or allulose (optional)
• 1 tbsp MCT oil or coconut oil (optional)
• Optional toppings: some raspberries or blackberries, chopped almonds or pistachios, unsweetened cocoa nibs

Instructions:

1. Mix the almond milk, vanilla extract, and sweetener in a bowl and whisk or shake completely.
2. Add the chia seeds and the optional oil. Let the mixture sit for 10-15 minutes, then stir again to break up any clumps.
3. Cover and refrigerate the mixture for an hour (or overnight) so the chia seeds absorb liquid and gel.
4. Stir again before serving. Divide into 2 servings and add your toppings.
5. Enjoy!

Learn More: 30 High Protein Low Carb Lunch Ideas for Keto and Carnivore

Nutrients per Serving:

• Calories: 190-220 kcal
• Fat: 13-16 g
• Saturated Fat: 3-6 g
• Protein: 5-6 g
• Total carbohydrates: 9-10 g
• Dietary Fiber: 7-8 g
• Net Carbs: 2-3 g
• Omega-3 Fatty Acids (ALA): 3000 mg
• Calcium: 180 mg
• Magnesium: 90 mg
• Iron: 1.5 mg

Variations and Tips

Use ½ cup full-fat coconut milk instead for a creamier texture (it will increase fat and calories). For the chocolate version, add 1-2 tbsp unsweetened cocoa powder with espresso powder.

If the pudding is too thick, loosen it with a splash more milk before serving. Don’t overuse toppings. Add some fresh berries (raspberries or blackberries) and avoid banana or other high-sugar fruits.

Always count toppings and extra milk in the macro calculation.

Learn More: Is Peanut Butter Keto? Top 4 Brands and 6 Alternatives

Other Ways to Use Chia Seeds on a Keto Diet

In addition to puddings, you can use chia seeds in the following keto-friendly ways:

• Smoothie thickener: Add 1 tbsp chia seeds to your low-carb smoothie to increase fiber and texture.
• Yogurt or cottage cheese topper: Sprinkle 1 tbsp chia seeds with chopped nuts and unsweetened cocoa nibs on your low-carb yogurt.
• Baking or cooking: Use chia seeds to make low-carb crackers, seed breads, or keto bars.
• Egg substitute or sauce thickener: The gelled chia (chia + water) can replace one egg in some recipes or act as a binder or thickener.
• Snack mix: Mix chia seeds with other keto-friendly seeds or nuts with unsweetened coconut flakes and dark chocolate pieces to make a low-carb snack.

Tips for Best Use

• Start with a small serving (2 tbsp), especially if you are not used to high-fiber foods.
• Soak chia seeds in liquid rather than eating them dry to avoid digestive issues.
• Drink lots of water because fiber works best with enough water.
• Add the net carbs of your chia seed serving to your daily total.
• Rotate seeds and nuts, like flax, hemp, and chia, so you get varied nutrients and avoid relying on one food.

Learn More: Ketovore Diet: Pros and Cons, Food List, and 7-Day Meal Plan

Chia Seeds Soaking Time Guide

Soaking chia seeds activates enzymes that increase their nutrient bioavailability. It also helps prevent bloating or discomfort.

Additionally, it creates a gel that slows digestion, helping with steady energy and blood sugar control, which is great for those on a Keto Diet.

The table below lists the amount of time you need to soak chia seeds for different foods and desserts.

Tips for Soaking Chia Seeds

• Use room-temperature or cold water because hot water can damage omega-3 fats.
• Stir well at first and again after 5-10 minutes to prevent clumping.
• You can also soak chia seeds in milk, coconut milk, or almond milk for a better taste and creaminess.
• Store soaked chia seeds in the fridge. They will last up to 5 days in an airtight container.

Learn More: 5 Best Keto Fat Bombs with Recipes: Why and When to Use Them

Conclusion

So, the answer to the question, “Are chia seeds Keto?” is yes, but you should consider portion sizes and avoid consuming too many chia seeds too fast.

Chia seeds are a smart, Keto-friendly food and contain very low net carbs, about 2 g for 2 tbsps. They also contain fat, protein, high fibre, and various essential minerals, which are all needed on a ketogenic diet.

So, if you are on a Keto or Low-Carb Diet and you want to add texture, fibre, nutrients, or make a tasty pudding or snack, go ahead and use chia seeds. Just track them, soak them, hydrate, and pair them with other low-carb ingredients.

Learn More: Carnivore Cheesecake Recipe: Yummy Zero- & Low-Carb Desserts

FAQs

Let’s find answers to the most frequently asked questions about chia seeds and the question, “Are chia seeds Keto?”.

How Many Net Carbs Are in Chia Seeds?

A serving of 1 oz (≈28 g/ about 2 tbsp) of chia seeds contains about 11.9 g total carbs and 9.7–9.8 g fibre, resulting in about 2.2 g net carbs.

Are Chia Seeds Low Carb?

Yes, chia seeds are low in net carbs (≈2 g per 2 tbsp).

Can You Eat Chia Seeds Every Day on Keto?

Yes, if your daily macros allow it, you drink enough water, and you don’t have any adverse reactions such as digestive issues, mineral absorption concerns, etc.

Is There a Difference Between White Chia Seeds and Black Chia Seeds?

No, they have nearly the same nutrients, just come in different colors.

Does Eating Chia Pudding Break a Fast?

Yes, if you are doing a zero-calorie intermittent fasting.

Which Is Better on Keto: Chia Seeds or Flax/ Hemp Seeds?

Each seed has its pros and cons. Chia seeds are high in fibre, omega-3 (ALA), and gel-forming ability. Flax has even lower net carbs when ground, and hemp seeds have good protein.

Are There Any Downside Risks of Chia Seeds on Keto?

Yes, they can cause digestive issues if consumed dry or too fast. Too many of them can also interfere with mineral absorption.

Can Chia Seeds Help with Weight Loss on Keto?

Yes, they can help control hunger, provide nutrients, and add variety.