Is Chia seeds safe during pregnancy?

Nuts & seeds

Listed as an omega-3 food

ICMR-NIN shows chia seeds among foods rich in long-chain omega-3 fats on its pregnancy page.[1]

What official sources say

ICMR-NIN: Dietary Guidelines for Indians 2024

  • Chia seeds, mackerel, tuna and flax seeds are shown as foods rich in long-chain omega-3 fatty acids (LCn-3PUFA). (p. 19)[1]

Related general rules

FSANZ: Pregnancy and healthy eating

  • Nuts and seeds contain calcium, phytoestrogens and omega-3 fatty acids.[2]

Nutrition per 100 g (USDA)

Energy486 kcal
Protein16.54 g
Fibre34.4 g
Iron7.72 mg
Calcium631 mg
Folate, total49 µg
Vitamin C1.6 mg
Vitamin B120 µg
Sodium16 mg

USDA FoodData Central: Seeds, chia seeds, dried (FDC ID 170554), per 100 g. Public domain. Values describe that USDA record; composition varies with variety and preparation.

Sources

  1. ICMR-NIN: Dietary Guidelines for Indians 2024 · nin.res.in. Printed page 19. Paraphrased and cited by printed page; the text is not reproduced.
  2. FSANZ: Pregnancy and healthy eating · foodstandards.gov.au. © Food Standards Australia New Zealand, licensed under CC BY 4.0; quoted. No endorsement implied.

Sources checked 26 September 2026.

Quotes are checked word for word against each source page, and paraphrases against the original text. Official bodies are named as sources only: none of them reviewed or endorses this page.

Educational information, not medical advice. Your own doctor or midwife may advise differently for you — follow their advice.