Chia Seeds
Mostly fiber; forms a gel that slows carbohydrate absorption.
FatTonic Facts
Chia Seeds · per serving 28g
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 0 | 0.0 |
| Processing | whole | 0.0 |
| Fiber (g) | 10 | +16.0 |
| Protein (g) | 5 | +3.5 |
| Capped at 100 | raw 119.5 | = 100 |
| Glycemic index | no published test found | |
| Carbs (g) | 12 | |
| Fat (g) | 9 |
Score model v1
Nutrients: USDA FoodData Central, record 170554 (Seeds, chia seeds, dried), public domain, checked 2 Oct 2026; sugar not in this record.
Glycemic index: no published test found. Searched 26 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 holds no test of chia seeds. The score still uses 1, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 28 g): carbs 42.1, fiber 34.4, protein 16.5, fat 30.7 g.
What this means for fat-burning
Why this score: fiber 10 g set it, +16.0 points. Source: USDA FoodData Central, FDC 170554.
The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Chia Seeds scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does chia seeds spike insulin?
Glycemic load 0 for 28g; FatTonic Score 100/100 — it strongly supports fat-burning.
Is chia seeds good for fat loss?
Excellent (100/100): chia seeds strongly supports fat-burning.
Better in nuts & seeds
Chia Seeds ties for the best in nuts & seeds on this index.