Chia seeds can be eaten raw or cooked. They can be sprinkled over cereals, salads, fruits and vegetables; soaked in liquids, such as juice or milk; mixed into dough for baked goods; and stirred in desserts, such as puddings or parfaits.
Produced by the Salvia hispanica plant, chia seeds have a mild, nutty flavor that pairs well with both sweet and savory dishes. One ounce of chia seeds contains 139 calories, 9 grams of fat, 12 grams of carbohydrates, 11 grams of dietary fiber and 4 grams of protein. While many sources claim that chia seeds are beneficial for losing weight, some studies have demonstrated that the seeds had no significant impact on weight loss or appetite suppression.