Chia Seeds

💰 Good value: chia seeds provide a large amount of nutrients for their price.

👨‍🔬 Rich in B3, phosphorus, magnesium, selenium, copper, and manganese.

Also provide high amounts of B1, biotin (B7), calcium, and iron, with moderate amounts of zinc, B9 and potassium.

Overall, the micronutrient content is very high.

🥗 Moderate vitamins-to-calories ratio — highly nutrient-dense, but also calorie-dense.

💡 A nutrient-rich addition to meals rather than a main food. A strong plant-based source of minerals and useful in small portions.

Works well in oatmeal, yogurt, smoothies, and baking. Compare with other seeds and nuts to find the best balance of nutrition, calories, and value.