Seeds, chia seeds, dried

Chia seeds are typically soaked in liquid, where they swell and form a gel used as the base for chia pudding, as an egg substitute in vegan baking, or stirred into oatmeal, yogurt, and smoothies for texture. Dry, they are sprinkled over salads, granola, or baked into muffins and crackers, where they add a faint nutty crunch. Because they are largely flavorless, they take on the taste of whatever liquid or dish they are added to, which is part of why they show up in so many different preparations, from jam thickened with chia instead of pectin to a crunchy coating for baked chicken tenders.

Store chia seeds in a sealed container in a cool, dark place, where their small size and dry state let them keep well for many months. At 486 calories and 30.7 grams of fat per 100 grams, they are calorie-dense, so they are typically used in tablespoon-sized amounts rather than as a bulk food. A one-ounce, 28 gram, serving still supplies a substantial 34.4 grams of fiber overall, with fiber reaching 123% of the daily value, magnesium at 80%, and calcium at 49%, making a spoonful stirred into pudding or a smoothie a concentrated way to add fiber and magnesium to a meal.