Chia seeds have come a long way since 1982, when that iconic Chia Pets commercial (and its earworm of a jingle) made its way into American households.
The tiny-but-mighty chia seed was the most popular functional ingredient on U.S. restaurant menus during the fourth quarter of 2024.
According to MenuData, chia seeds accounted for 38.9 percent of the quarterly menu share, which was leaps and bounds ahead of their closest competitor, flaxseeds, at just 17.3 percent.
With an estimated value of roughly $1.72 billion, the chia seed market is projected to reach $3.35 billion by 2030, growing at a CAGR of nearly 14.2 percent, according to Mordor Intelligence.
Let’s dig into the origin of chia seeds, which may offer clues as to why they’ve become so popular lately.
Global Roots
Chia seeds are native to Mexico and other parts of Central America.
Due to their utility and nutritional benefits, they were a staple in the diets of many ancient civilizations, including the Mayans and Aztecs, who also believed they held divine powers.
Warriors consumed them for energy and stamina while on the battlefield or a long journey. In fact, the word “chia” itself is derived from the Mayan word for “strength.”
So, how do they stack up against modern nutrition science?
Sowing Seeds of Health
Today’s consumers are increasingly searching for foods and beverages that offer functional benefits on top of flavor – and chia seeds are about as functional as it gets.
And when you consider America’s growing obsession with gut health, their popularity makes perfect sense. Especially when you factor in their affordability.
“Chia seeds are a unique plant food in that they are a complete protein, meaning they contain all nine essential amino acids needed to make protein,” said Trista Best, an environmental health specialist, adjunct nutrition professor, and registered dietitian for The Candida Diet.
“They are also high in dietary fiber at nearly 10 grams per serving. Both of these nutritional attributes make chia seeds beneficial in weight loss,” Best told FI, adding that “the fiber in chia seeds helps to improve gut health by ensuring the good bacteria are in balance.”
According to The Nutrition Source published by the Harvard T.H. Chan School of Public Health, chia seeds are the richest plant source of omega-3 fatty acids, which have been proven to lower cholesterol, prevent blood clots, regulate blood pressure, and reduce inflammation, among their other perks.
However, omega-3s can be difficult for individuals following a plant-based diet to consume in adequate amounts, which has further increased the appeal of chia seeds.
They’re also rich in essential vitamins and minerals like iron, calcium, and magnesium, as well as antioxidants.
So, how have they been showing up on restaurant menus recently?
Modern Applications
“Chia seeds can be added to just about any meal you’d like. They are easy to add to smoothies, as an oatmeal topping, or even mixed into soups, stews, or casseroles,” Best told FI.
In addition, chia seeds are being incorporated into plenty of other menu items, including:
- Salad dressings, sauces, and marinades
- Protein shakes, kombuchas, and functional beverages
- Cereals, energy bars, and alt-meat products
- Allergen-free flour alternatives
They can also be used as an egg substitute in functional baked goods and other items, as well as a thickening agent for soups and puddings.
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