Chia Seeds

Yes, in moderation. Chia seeds are the world’s richest plant source of omega-3 fatty acids and boast a fair amount of protein, vitamin K, calcium, vitamin B6, and zinc—nutrients that power baby’s cell growth, eyesight, brain development, immune function, and healthy bones. Chia seeds are also packed with fiber, an important nutrient, but consuming too much at once can cause digestive discomfort. Lastly, the seeds contain anti-nutrients called oxalates that can tax the kidneys and block the body’s absorption of other vital minerals when consumed in great excess.

Wondering about black vs. white chia seeds? Nutritionally, there is no significant difference between black or white chia seeds, though limited research suggests that the Salba variety of white chia might be the richest in both fiber and healthy fats.

★Tip: Store chia seeds in an air-tight container. The whole seeds keep at room temperature for up to 18 months, while ground-up chia seeds keep for less time: up to 1 year in the fridge.

Yes. Chia seeds are exceptionally high in soluble fiber, which helps diversify the microbiome and aids baby’s bowel function, making them helpful for relieving constipation. Just don’t overdo it: consuming too many chia seeds can make baby feel too full and cause digestive discomfort, discouraging baby from eating, and displacing other valuable nutrients. For these reasons, we suggest you offer a small quantity at first and gradually increase the amount over time.

To use chia seeds as an egg substitute in baked goods, mix 1 part chia seeds to 3 parts warm liquid and letting the mixture gel for at least 30 minutes. One large egg is approximately equal to 1 tablespoon (15 grams) of chia seeds combined with 3 tablespoons (45 milliliters) of liquid. If you like, make a big batch and store the mixture, sometimes called a “chia egg,” in an air-tight container in the fridge for up to 1 week.

Yes. Chia seeds expand upon contact with moisture (such as saliva) and can bond together in clumps. To minimize the risk, soak chia seeds for 30 minutes prior to serving and break apart any clumps of chia seeds with a fork. Refrain from serving spoonfuls of the dry seeds (although sprinkling a little bit of the dry seeds onto foods is fine). Hold off on serving drinks that contain chia seeds until a child is over 12 months of age. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

No. Allergies to chia seeds are uncommon, though not unheard of. There is some limited evidence that certain people with sesame allergy may also have a cross-reactive allergy to chia seed. If you suspect baby may be allergic to sesame, talk to your allergist before introducing chia seeds.

When you’re ready to introduce chia seeds, start by serving a small quantity of the pre-soaked seeds for the first few servings and watch closely. If there are no adverse reactions, gradually increase the amount served over future mealtimes.

With their mild taste, chia seeds are an easy ingredient to add nutrition into dishes. The tiny seeds work just as well in sweets like granola as they do in savory dishes like meatballs and patties. Because they can absorb more than 10 times their weight in liquid, hydrated chia seeds can function as an egg substitute, binding the ingredients in baked goods like pancakes, quick breads, and more. For babies, stir chia seeds into porridges, yogurt, and other soft, scoopable foods, like mashed fruit or vegetables. For older children, use chia seeds to thicken drinks like smoothies or agua fresca, the refreshing fresh fruit juice with infinite variations in Latin America. Or try your own version of coconut chia pudding, adding any fruit and spice to flavor the dish.