Chia seeds are an amazing food, with a variety of nutritional benefits. A 1 ounce (28 grams) serving of chia seeds contains (1, 2): Fiber: 11 grams. Protein: 4 grams. Fat: 9 grams (5 of which are Omega-3s). When chia seeds are soaked in water a gelatinous coating forms around the seed very similar to a tomato seed. Chia seeds can help with hydration due to their ability to absorb up to 9-10 times their weight in water.