What is chia?

What are the benefits of chia seed?  Is all chia seed created equal?  Is one kind of chia seed better than another? Are there any side effects from eating chia seeds?

These are a few of the chia-related questions I have been asked many times, and there aren't any easy or correct answers.  Having started my research on chia seed at the University of Arizona in 1991, I believe that I understand the crop, its health benefits, etc. as well as anyone.  To help you decide I have put together this chia science website.

First of all you need to be aware of the various forms chia and its components are sold. There are four possibilities:

1. Whole chia seed

2. milled (ground) chia seed

3. ground chia flour (what is left after most of the oil has been extracted, and then has been ground)

4. chia oil

How do they compare?

Whole chia seed (.jpg) is the way Mother Nature produces this crop. In theory, milled (ground) chia seed (.jpg) should allow the nutrients to be more readily available for the body to use, but there is no scientific proof that this is the case with chia.  Ground chia flour contains significantly less Omega 3, since much of the oil has been removed through some type of extraction process. Chia oil is a good source of Omega 3, but has no fiber, little protein and antioxidants.

Chia seed's composition varies depending on where it is grown and when it is grown. Cooler climates (or higher elevations) increase the oil content, which in turn increases the omega 3 content. To see some examples of the variation look at Chia Seeds By Location (table). This table was created using analyses of chia seed sent to independent laboratories to determine seed composition. The table is sorted by increasing omega-3 content, going from left to right. The maximum value of each component is shown in the third column.

Now what about the chia you can buy on the internet and in stores?

Consider the following when purchasing:

1. There is a dramatic range in chia seed prices. When comparing prices, also look at the weight, since package sizes vary dramatically.

2. Stated chia seed composition varies. Complicating the comparison process is the fact that serving size varies. To compare products you need to use a standard size, say 100 grams, convert the sellers stated compositional amounts per serving to a 100 gram size, then calculate how much does the omega3, for example, cost per 100 grams.

3. Be aware that the chia seed's label values and website values are what the seller "claims" the composition to be. All label values have been rounded, and FDA regulations allow a margin for error in them. Depending upon the test method used to determine the values, and the quality of the facility that determined them, variations are very likely.

4. Another consideration is cleanliness and maturity of the chia seed. I have seen chia seeds being sold that are not only dirty, but contain  weed seeds and plant parts. I also have seen chia seed sold that hasn't had the opportunity to mature. Both of these problems will dramatically reduce the nutritional value of the chia seeds. Look at these photos to compare good and bad quality chia seed. Any seed you see that is not either black or white is not good quality chia or is a weed seed.

Hence all stated chia seed values should be considered as a guide, especially since some websites provide absolutely no analysis information about their chia.

My best advice - do not judge chia seed by price alone.  Reputation is a key consideration.