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Chia seeds for Muscle Gain
17g protein per 100g · Near-complete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
17g
486 kcal
Daily target (70kg)
~126g
protein per day
Per 2 tbsp
4g
117 kcal per serving
Servings/day to hit target
32×
~3744 kcal from this food
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Chia seeds isn't a top pick — also a great omega-3 source.
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