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Spotted Chia

Q: How much oxalate is in spotted chia?

A typical serving of spotted chia (1 tbsp) has about 12 mg of dietary oxalate, or 100 mg per 100 g — moderate on a low-oxalate diet.

Moderate oxalate

Seeds

Oxalate per serving · 1 tbsp: ~12 mg
Oxalate per 100 g: 100 mg

LowModerateHighVery high

A serving of spotted chia (~12 mg) sits mid-scale.

A typical serving of spotted chia (1 tbsp) carries about 12 mg of dietary oxalate, or 100 mg per 100 g — moderate on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).

Lower-oxalate swaps

Same role on the plate, a fraction of the oxalate.

Poppy seeds~7 mg

Spotted Chia varieties

10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.

Black Chia Brown Chia Chia Chia (Salvia hispanica)Cultivated Chia Golden Chia Hybrid Chia Native Chia White Chia Wild Chia

Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.

Frequently asked

How much oxalate is in spotted chia?›

A typical serving of spotted chia (1 tbsp) has about 12 mg of dietary oxalate, or 100 mg per 100 g — moderate on a low-oxalate diet.

Is spotted chia high in oxalate?›

Spotted Chia is moderate in oxalate — fine to eat on most low-oxalate plans.

What are lower-oxalate alternatives to spotted chia?›

Lower-oxalate options include poppy seeds (~7 mg).

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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.

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