Answer: Yes, chia seeds are indeed keto-friendly. Despite their carbohydrate content, the high fiber content offsets this, making them an excellent food choice for a keto diet.
Chia seeds are a powerhouse of nutrients and can be a perfect addition to your ketogenic regime:
- High Fiber Content: Chia seeds contain a whopping 34.4 g of dietary fiber per 100g, which is excellent on a keto diet. This fiber content is subtracted from the total carbs to calculate the net carbs, which is what matters on a keto diet.
- Healthy Fats: Chia seeds contain 30.74 g of total fat per 100g, with only 3.33 g of this being saturated fat. The rest are healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health and can help you stay in ketosis.
- Protein-packed: With a substantial 16.54 g of protein per 100g, chia seeds are a good source of protein, especially for vegetarians and vegans on a keto diet.
- Low Sodium: Chia seeds have a very low sodium content (16mg per 100g), which is great as high sodium can lead to water retention and bloating.
- Zero Cholesterol and Sugar: Chia seeds contain no cholesterol and no sugars, making them a perfect keto-friendly food.
So, if you’re following a keto diet in Malaysia, don’t hesitate to sprinkle some chia seeds in your salads, smoothies, or even on top of your nasi lemak – they’ll provide a nutritious boost without kicking you out of ketosis.
- Amount Per ServingCalories486
- % Daily Value *
- Total Fat
- Saturated Fat 3.33g 17%
- Cholesterol 0mg 0%
- Sodium 16mg 1%
- Potassium 407mg 12%
- Total Carbohydrate
- Dietary Fiber 34.4g 138%
- Protein 16.54g 34%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.