The Top 10 Chia Seeds for Superfood Smoothies

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After all, the Mayan word for strength is chia, so eating oatmeal with chia seeds may just give you the energy you need to get through the day! Chia seeds are not just high on the list of superfoods, but they are also quite adaptable, whether you want to blend them into a superfood smoothie or simply sprinkle them on your meal.

In this post, we’ll look at why chia seeds are regarded a superfood, as well as some of the scientific evidence supporting its possible health advantages. We also look at some of the safety issues surrounding chia seeds and who should avoid them. We also examine five of the finest chia seeds presently available to help you choose your next, or even your first, purchase of chia seeds.

Best Selection

The Healthworks chia seeds are our top recommendation for bulk and responsibly sourced chia seeds.

Budget Selection

Our budget-friendly chia seed option is the Viva Naturals organic chia seeds, which are certified and non-GMO.

Product Name Grade
Healthworks Chia Seeds A
Viva Naturals Organic Chia Seeds A+
Nutiva Organic Black Chia Seeds A-
Navitas Organics Chia Seeds B
Healthworks Organic Chia Seeds A
BetterBody Foods Organic Chia Seeds A-
Terrasoul Superfoods Organic Black Chia Seeds A
Kiva Organic Chia Seeds B+
Anthony’s Organic Black Chia Seeds B+
TruVibe Organic Raw Chia Seeds B+

1. ​Healthworks Chia Seeds  

Highlighted Characteristics

  • A bulk 6 lb. bag of raw chia seeds from sustainable small farms
  • These seeds are grown naturally and without use of pesticides
  • Harvested from either South America or Mexico
  • The supplier offers a 30 day satisfaction or your money back guarantee

The chia seeds used by Healthworks are supplied from small farms where the seeds are cultivated and collected in a sustainable manner. While they are not yet certified organic, they are cultivated organically and without pesticides. This large 6 pound bag of raw chia seeds is made in Mexico or South America and comes with a 30-day money-back guarantee.

Several consumers have discovered that these seeds include more brown seeds than they thought, and they may not always absorb liquid as well as others. There is also the possibility that the packing may be damaged upon delivery.


  • Raw
  • Sustainably sourced
  • Bulk 6 lb. bag
  • No pesticides
  • Satisfaction guarantee


  • Not currently certified organic
  • You may find damage to the packaging on arrival
  • Can include more of the brown (unripe) chia seeds than you may expect

2. Viva Naturals Organic Chia Seeds 

Highlighted Characteristics

  • Chia seeds sourced from Paraguay, Argentina or Mexico
  • Come as a 2 lb. pack which is resealable once open
  • Certified USDA organic and from non-GMO plants
  • Farms are sustainable and compliant with Fair Trade practices

The USDA organic Viva Naturals organic chia seeds are obtained responsibly from non-GMO plants and farmers that follow fair trade standards. These raw seeds come in a 2 pound resealable bag and are gathered in Mexico, Argentina, or Paraguay. As with any natural product, there is the possibility of slight contamination from tiny stones or other debris, as well as the bag being damaged during transportation.


  • Raw
  • Organic
  • Sustainably sourced
  • Non-GMO
  • Farms adhere to Fair Trade practices


  • You may find debris mixed in with these seeds
  • There is a chance of the bag arriving damaged

3. Nutiva Organic Black Chia Seeds

Highlighted Characteristics

  • Organic chia seeds which is quality tested above current organic standards
  • These seeds are also free from any GMOs
  • Come as a 2 lb. pack which does not contain any BPA and can be resealed after use
  • 1% of chia seed sales are passed to sustainable agriculture

The Nutiva organic black chia seed is sourced from organic farms and Non-GMO Project Verified, and it is also tested above organic standards to ensure its purity. This 2 pound bag of raw chia seeds comes in a resealable bag that is BPA-free. One percent of the proceeds from the sale of these chia seeds are also donated to sustainable agriculture. Contamination, such as from grass seeds, is possible, and the packaging may be ruined. A package of black chia seeds may include more white chia seeds than anticipated.


  • Raw
  • Non-GMO
  • Organic
  • BPA-free packing
  • Supports sustainable agriculture


  • ​Risk of contamination, particularly from grass seeds
  • ​Can be more white seeds than expected in a bag of black
  • ​The packaging may contain small holes or tears on arrival

4. Navitas Organics Chia Seeds 

Highlighted Characteristics

  • A 16 oz bag of raw and certified kosher chia seeds
  • The seeds are sourced from Mexico, Argentina and/or Paraguay
  • USDA organic and Non-GMO Project Verified
  • Supplier is also a Certified B Corp

Argentina, for example. Several recent consumers have reported that these seeds have a faint moldy odor and/or flavor, and although they have a good shelf life, the best by date might be short. Navitas Organics’ Non-GMO Project Verified and USDA organic chia seeds are also kosher and come from a Certified B Company. This 16-ounce package of raw chia seeds comes from Mexico and Paraguay. and


  • Raw
  • Organic
  • Non-GMO
  • Kosher


  • Some batches may have a slightly moldy smell and or taste
  • You may find the ‘best by’ date is shorter than expected

5. Healthworks Organic Chia Seeds 

Highlighted Characteristics

  • 3 lb. bag of organic raw chia seeds
  • Free from any GMO
  • Sourced from sustainable and small farms in South America and Mexico

Raw Healthworks organic chia seeds are available in a 3 pound package and are obtained from small and sustainable organic farms in Mexico and South America. These seeds are also GMO-free. Some consumers have had difficulty getting these seeds to absorb liquid, and they may arrive in damaged packaging. There may also be quality control difficulties if not all dirt and impurities have been removed from the seeds.


  • Raw
  • Organic
  • Non-GMO
  • Sustainably sourced


  • Some buyers have found these seeds do not always absorb liquids as easily as other chia seeds
  • There is a risk of the packaging arriving with damage
  • Like other seeds there can be quality control issues around debris in with the seeds

6. BetterBody Foods Organic Chia Seeds 

Highlighted Characteristics

  • 2 lb. BPA-free transparent jar of chia seeds
  • Non-GMO Project Verified and organic
  • Certified as gluten free and kosher
  • Sourced from a number of countries including Mexico, Paraguay, Argentina, Peru and/or Bolivia

Bolivia, for example. The raw BetterBody Foods organic chia seeds in a 2 pound BPA-free jar are also gluten free, kosher, and devoid of any GMO components. These seeds, like other chia seeds, are susceptible to contamination by twigs, other tiny detritus, and insect matter. These seeds came from a variety of nations, including Mexico, Paraguay, Argentina, Peru, and others.


  • Raw
  • Organic
  • Certified gluten free
  • Kosher
  • Non-GMO


  • Liable to contamination with small debris
  • Occasional jars may have a moldy smell and/or taste to them

7. Terrasoul Superfoods Organic Black Chia Seeds

Highlighted Characteristics

  • 2.5 lb. of organic black chia seeds
  • RAW, Earth Kosher and Non-GMO Project Verified
  • Sourced directly from Mexican or South American growers
  • Optical laser equipment used to remove any debris
  • Come with a supplier satisfaction or your money back guarantee

The organic black chia seeds from Terrasoul Superfoods are also Earth Kosher, RAW, and Non-GMO Project Verified. These raw seeds are sourced from producers in either South America or Mexico and are sifted using optical laser technology to eliminate any waste.

This 2.5 pound bundle of seeds is also backed by a satisfaction or money-back guarantee. While purchasers seem to have less concerns with debris in these seeds, there may be the occasional little contamination.


  • Raw
  • Organic
  • GMO-free
  • Earth Kosher


  • May occasionally contain an odd item of debris
  • Some have found an unacceptable quantity of immature seeds in the pack

8. Kiva Organic Chia Seeds 

Highlighted Characteristics

  • A 1 lb. bag of organic chia seeds from Argentina
  • Also free from any GMOs and are Fair Trade and RAW
  • These seeds are low temperature processed to retain nutrients and flavor
  • Have been triple cleaned to remove excess debris

To maintain the taste of the raw Kiva organic chia seeds, they have been triple cleansed and processed at a low temperature. This 1 pound package of Argentine chia seeds is USDA certified organic. They’re also Fair Trade, RAW, and GMO-free. They may still be contaminated with detritus, and some seeds may smell and taste moldy.


  • Raw
  • Organic
  • Triple cleaned
  • Non-GMO


  • Some seeds may smell or even taste moldy
  • There can be some small debris mixed in with the seeds

9. Anthony’s Organic Black Chia Seeds 

Highlighted Characteristics

  • A 2.5 lb. resealable pack of black chia seeds
  • Non-GMO and organic
  • Grown and harvested in Latin America
  • Each batch is tested and verified as gluten free

Anthonys organic black chia seeds are USDA certified organic and batch tested and proved gluten free. They are also GMO-free. The 2.5 pound bag of raw chia seeds is resealable, albeit the packaging may be less sturdy than intended. These chia seeds are harvested in South America and may include sand or tiny stones.


  • Raw
  • Non-GMO
  • Organic
  • Certified gluten free


  • The packaging may not be as robust as that of other chia seeds
  • There can be more sand and other debris than would be expected

​10. TruVibe Organic Raw Chia Seeds 

Highlighted Characteristics

  • 16 oz of chia seeds in a resealable pack to stay fresh after opening
  • USDA organic certified
  • Directly sourced from small farms in Mexico and Argentina
  • These also come with a 30 day satisfaction or your money back guarantee

TruVibe organic chia seeds are USDA organic and sourced directly from small Mexican and Argentine farms. This package of 16 oz raw seeds may be resealed after opening to keep the seeds fresh. Unlike other chia seeds, this one comes with a Prop 65 warning, despite the fact that they are organic seeds that have not been treated with pesticides or other toxins. They are also backed by a 30-day satisfaction guarantee.


  • Raw
  • Organic
  • Satisfaction guarantee
  • Resealable pack


  • Do carry a Prop 65 warning
  • You can receive these seeds in damaged packaging

Considerations Before Purchasing Chia Seeds

When immersed in liquid, chia seeds may swell by as much as 27 times their dry weight. These resemble small tapioca balls after they have absorbed liquid!

Chia seeds are inherently vegan and gluten-free, but if you have a gluten sensitivity, check for gluten-free seeds since they may have been processed in a facility that also handles gluten-containing items.

Chia seeds are tiny, oval-shaped, and flat seeds. They have a nutty, mild taste that adds texture and crunch rather than flavor to savory or sweet meals. Instead of completely brown, look for seeds that are mottled with black or white. While there is no nutritional difference between black and white seeds, brown seeds have not completely grown and hence do not provide as many nutritious advantages. They may also have a more bitter flavor.

Check to determine whether the bag you want to purchase includes 100% pure raw chia seeds (unless blended with other seeds), since this will indicate that there are no additives. Since the FDA has not yet authorized Chinese processing procedures for chia seeds, you should avoid seeds coming from China; instead, stick to seeds produced from Ecuador, Mexico, Argentina, and other South or Latin American nations for safety.

Australia is also becoming a chia competitor, with one Australian chia business predicting that Australia would soon become the world’s largest chia growing nation!

or responsibly sourced, and may hold the necessary certifications. There are several organic chia seed options. Selecting organic chia seeds also indicates they are non-GMO. Chia seeds are often available in an ethical and sustainable manner.

Chia Seeds: A Brief History

Chia seeds are found on the Salvia hispanica, a mint-family flowering plant native to Guatemala and Mexico.

While chia seeds have just recently begun to make their way from health food shops to grocery stores, they were formerly a mainstay of Aztec and Mayan diets, with the oldest Aztec record of chia going back roughly 5,500 years. Chia was regarded to be as essential as maize at this period and even later.

Chia would be utilized in medicines, made into flour, and even pressed for oil, in addition to being a nutritional staple. For around 600 years, it was also utilized as money. It could be preserved for a long time and was beneficial while traveling since it was a stable grain. Chia seeds were also considered holy by the Aztecs and were used as sacrifices in rituals.

Mayan soldiers drank chia seeds before conflicts, and the Tarahumara tribe in Mexico still drinks Iskiate, a drink comprised of chia seeds, lime juice, and water, before races. This tribe is well-known for their runners, who claim to be able to run hundreds of kilometers on Iskiate!

When the Spanish conquistadors came in South America in the 1500s, chia seeds fell out of favor. They really prohibited the use of chia as a form of payment due to its religious associations. Fortunately, its usage persisted in certain areas, and it gradually returned to popular use.

Chia Seeds: How to Utilize Them

Chia pudding is one of the simplest dishes to make; just combine a cup of seeds with a cup of almond milk, fruit juice, or other liquid, as well as spices, chopped fruits, nuts, or other tastes of your choice. It’s ready to eat after about 15 minutes, when the mixture is no longer wet and the seeds have expanded. Chia pudding may be kept in the fridge for a few days.

Many people like just soaking chia seeds in water and allowing them to expand and form an edible gel.

Chia seeds may be added to smoothies, juices, yogurt, and oatmeal, or they can be sprinkled over meals.

Chia Seed Storage

Chia seeds can keep well for up to five years if stored in a cool, dry area in an airtight container. They also have a long shelf life if kept in the refrigerator or freezer, or they may be crushed into meal and kept in the refrigerator or freezer. Chia meal, on the other hand, would only survive around four weeks if kept in a cabinet or pantry. Others claim that chia seeds have a harsh flavor after they have gone rancid. If in doubt, toss them!

Nutritional Values and Fiber Content

A one-ounce dose of chia seeds has 131 calories and the following nutrients:


13.07 grams


11.2 grams


8.4 grams (Around 5 grams are omega-3s)


5.6 grams



In addition to the aforementioned, a 1 oz serving contains 30% of our manganese%DV, 27% of our phosphorus%DV, and 18% of our calcium%DV. Chia seeds also include vitamins B1, B2, and zinc.

Since chia seeds are rich in fiber (about 11 grams of the 13 grams of carbohydrates are fiber), eating a serving of chia seeds every day is a simple method to enhance our fiber intake. According to current US dietary standards, males under the age of 50 should eat 30.8 grams per day, while women should consume 25.2 grams per day.

Because of their high fiber content, chia seeds are a low carb meal that may be used as a seed snack or in dishes for the paleo and keto diets.

Consuming higher fiber foods keeps us satiated for longer, which may aid in weight reduction; however, there are currently no confirmed correlations between eating chia seeds and weight loss. One research published in 2009 found no change in body mass, composition, or risk factors for illness in a group of obese people given either 50 grams of chia seeds or a placebo.

Chia seeds provide more omega-3 fatty acids than the same amount of salmon. The omega-3s in chia seeds, on the other hand, are mostly ALA, which the body must convert into either eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA) before it can be utilised.

Since humans convert ALA inefficiently, higher sources of DHA and EPA, such as salmon, mackerel, and other oily fish, are preferable to vegetable sources because they provide immediate DHA and EPA to the body rather than needing to convert it from ALA.

Chia seeds are also abundant in antioxidants, which are important for our health. These antioxidants also prevent chia seed lipids from becoming rancid.

Cardiovascular Health

A fiber-rich diet may also help to decrease cholesterol and blood pressure. A analysis of 67 research found that even a 10 gram increase in fiber per day might lower total cholesterol and LDL or bad cholesterol levels.

Several animal studies have demonstrated a reduction in triglycerides and belly fat, as well as the ability to increase good or HDL cholesterol.

A limited number of studies found that chia seeds might lower blood pressure in persons with hypertension. While there have been some hopeful discoveries about how chia seeds may aid heart health, it seems probable that chia seeds will provide the most advantages when ingested as part of a balanced and active diet and lifestyle.


A higher fiber diet, like heart health, is connected to a decreased risk of getting diabetes and may also assist to keep blood sugar levels constant. Excessive fasting blood sugar levels are not only an indication of untreated type 2 diabetes, but they are also associated with an increased risk of developing heart disease or other chronic conditions. Blood sugar spikes after meals may potentially have an effect if they are particularly high on a frequent basis.

Animal studies have demonstrated that chia seeds increase blood sugar management and insulin sensitivity. In certain studies, they have also been found to contribute to a smaller increase in blood sugar levels after meals. Subjects in the study were given chia seeded bread, and those who ate it had lower blood sugar increases than those in the control groups who were not given any chia seeded bread.

According to one study, those who consumed 14 grams of fiber for every 1000 calories had a decreased chance of developing diabetes and coronary heart disease.

Diverticulitis and Digestion

Diverticulitis flare-ups are alleviated by a high-fiber diet; fiber absorbs more water and makes it easier to pass motions. The increased fiber may also help to decrease inflammation and pressure in the colon, as well as constipation, which can have a negative affect on digestion.

Calcium, Phytic Acid, and Bone Health

Chia seeds may help with bone health since they include calcium, magnesium, and phosphorus. They really have the same levels of these nutrients as many dairy products, gram for gram. This implies that chia seeds may benefit persons who follow a non-dairy or vegan diet.

Nevertheless, chia seeds contain phytic acid, which may inhibit the absorption of calcium, iron, zinc, and other minerals in the body.

The antioxidant phytic acid is present in edible seeds, nuts, grains, legumes, tubers, and roots as a phosphorous-storing molecule. It can only prevent mineral absorption from the meal at which it is ingested, therefore it has no effect on mineral absorption from subsequent meals throughout the day.

Nevertheless, phytic acid is also useful. Not only is this chemical an antioxidant, but it is also probable that it is the reason why a diet high in whole grains reduces the incidence of colon cancer.

Chia Seeds May Help With Chronic Inflammation

Chia seeds have also been related to reduce blood levels of inflammatory markers. These inflammatory markers may be used to detect chronic stress in the body. Inflammation is often a short-term reaction to infection or damage, but it may become chronic, and if chronic, it is associated with an increased risk of developing cancer and heart disease.

Bad nutrition, lack of exercise, and smoking are just a few of the risk factors for chronic inflammation. In a three-month trial, chia seeds were able to lower a particular inflammatory marker (hs-CRP) by 40% in 20 diabetics, but wheat bran had no effect on the marker. Several research, however, have been unable to substantiate the original results that chia seeds may have an effect on inflammatory indicators.

Chia Seeds’ Safety and Side Effects

Current recommendations for chia seed consumption seem to be approximately 20 grams (1 tablespoon or 0.7 oz) twice a day. While taking chia seeds, it is essential to drink at least eight 8-ounce glasses of water every day.

Chia seeds, like any higher fiber meal, may cause digestive pain, particularly if you are not accustomed to eating a higher fiber diet. Chia seeds should be used with caution by people who have difficulty swallowing, and they should always be blended with a drink or meal before consumption.

Chia is considered potentially safe when taken orally for up to 12 weeks. Presently, nothing is known regarding the long-term effects of ingesting chia seeds. As a result, it may be prudent to avoid consuming chia seeds during pregnancy or after delivery. It is also best to avoid providing chia seeds to young children for safety concerns.

Since ALA, which is contained in chia seeds and other foods, has been related to prostate cancer, it may be prudent to avoid ingesting a big amount of chia seeds if you have or are at risk of getting prostate cancer.

Chia seeds may increase triglyceride levels even higher in those who already have excessive levels. Nevertheless, there is one kind of chia called Salba that is safer to ingest for persons with high triglyceride levels since it does not dramatically raise triglyceride levels.

There are currently no recognized interactions with prescription medications.

There is always the possibility of discovering trash in chia seeds. Careful processing, like any natural product, will not always eliminate stones, tiny twigs, or even animal or insect waste. If you want to be certain that your seeds are not infected, open them up when they arrive and sort them into a clear airtight container so you can see inspect the seeds.

Bugs such as Indian Meal Moths, whose larvae mimic rice grains, may also infest seeds. Infestation is more likely with older seed or seed in broken bags. Chia seeds may be targeted by pests such as flour bugs even at home, thus it is always better to store them in an airtight container rather than in their original box.


While there is insufficient information to present about the entire range of advantages that chia seeds may provide in most circumstances, what is available looks to be good. There are some things to consider if you wish to include chia seeds into your regular diet; they may not be suited for everyone.

We hope you liked our essay on chia seeds, and that if you are new to this superfood, you now know what to look for when purchasing. Since we analyzed some of the finest chia seeds to save you time when making your pick, you now have even more time to create some delectable desserts and smoothies with your new supply of chia seeds.

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