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Chia seeds for Kids & Teens
17g protein per 100g · Near-complete
Fits in moderation
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
17g
486 kcal
Daily target (70kg)
~77g
protein per day
Per 2 tbsp
4g
117 kcal per serving
Servings/day to hit target
20×
~2340 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Chia seeds isn't a top pick — also a great omega-3 source.
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