Dried chia seeds contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. In a 100-gram amount, chia seeds are a rich source (20% or more of the Daily Value, DV) of the B vitamins, thiamin and niacin (54% and 59% DV, respectively), and a moderate source of riboflavin (14% DV) and folate (12% DV). Several dietary minerals are in rich content, including calcium, iron, magnesium, manganese, phosphorus, and zinc (all more than 20% DV; table). The fatty acids of chia seed oil are mainly unsaturated, with linoleic acid (17–26% of total fat) and linolenic acid (50–57%) as the major fats. Chia seeds may be sprinkled or ground up on top of other foods. Chia seeds can also be mixed into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread. They can be soaked in water and consumed directly or mixed with any kind of juice to make chia fresca or with milk. Chia seed pudding, similar to tapioca pudding, is made with a type of milk, sweetener, and whole chia seeds. Chia seeds may also be ground and made into a gelatin-like substance or eaten raw. The gel from ground seeds may be used to replace as much as 25% of the egg and oil content in cakes. In 2009, the European Union approved chia seeds as a novel food, allowing chia to be up to 5% of the total matter in bread products. If the outer seed covering is not broken, chia seeds may pass through the digestive system mostly undigested. Therefore, it may be nutritionally beneficial to grind chia seeds before consumption.

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