Chia microgreens: 17 times more nutrients? Unverified

The claim that chia microgreens hold up to 17 times more nutrients than chia seeds comes from a single source: a video posted on Instagram by nutritionist Rashi Chowdhary, written up by NDTV in September 2025. It is not a laboratory measurement. We have found no published composition data for chia microgreens that confirms the 17-times figure, the ten-times-more-antioxidants figure or the three-times-more-iron figure, and a 2023 review in our Science Library covering chia sprouts and microgreens reports that research on the composition of chia sprouts is still lacking. What follows is where the figure came from, why we could not verify it, and how to grow the crop yourself in five to ten days.

Nutritionist Rashi Chowdhary (@rashichowdhary) states that these sprouts can contain up to 17 times more nutrients than regular seeds. In a video shared on Instagram, she explains that during the germination process, microgreens multiply their vitamin C content and change minerals such as iron, zinc and calcium into forms the body absorbs more easily. Both statements are hers. We have found no published measurement of a vitamin C change during germination, or of mineral bioavailability, in chia microgreens.

She also points out that chia microgreens can provide twice as much magnesium as mature seeds, ten times more antioxidants (even more than blueberries), three times more iron, and higher amounts of vitamin C and calcium compared to the original seeds. It is worth being clear that these specific figures come from the nutritionist and a news report of her Instagram video; we have not found published laboratory composition data for chia microgreens that confirms them, so they are best read as her claims rather than established facts.

These values stand in contrast with the measured composition of chia seeds: chia seeds are a documented source of fibre, alpha-linolenic acid (an omega-3 fatty acid), antioxidant compounds, and minerals such as calcium and magnesium. An earlier version of this page credited chia seeds with several health outcomes. We removed that line: no source cited here tested them.

Another advantage is how easy microgreens are to grow. No sophisticated equipment is required: just a small pot, soil, chia seeds, and water. In only 5 to 10 days, the sprouts will be ready to harvest once they reach about one inch in height.

Once harvested, add them to meals — they work well in salads, desserts and smoothies. Here are some articles with recipe ideas on how to use them.

We also include a breakfast recipe that uses this variety.

Table of Contents

Let’s cook

Ingredients: oats, milk, honey, peanut butter, 1 banana, and of course, chia microgreens.

Process: Heat the oats in a saucepan with milk and a spoonful of honey. Once warm, let it rest for a bit, then add a small spoon of peanut butter, sliced banana, and chia microgreens.

Serve it warm, as a straightforward breakfast bowl.

Chowdhary also emphasises that chia microgreens should not be treated as a replacement for other foods; she presents them as one component of a varied diet. We always recommend following a varied and well-balanced diet, with the Mediterranean diet being a great example.

Illustrated food pyramid with bread, pasta and cereals at the base, vegetables and fruit above them, then dairy and protein foods, and oil, salt and sugar at the tip

Source of the claim

NDTV Health Desk. (2025, September 14). Chia microgreens: Nutritionist unveils amazing health benefits of this superfood. NDTV. https://www.ndtv.com/health/nutritionist-discloses-the-simplest-and-easiest-superfood-with-17-times-more-nutrients-than-chia-seeds-9273879

A note on sourcing. The nutrient figures in this article originate from a nutritionist’s Instagram video, reported by NDTV. That is the provenance of the claim, not evidence for it: an individual practitioner’s social media post is not a laboratory measurement or a peer-reviewed study, and we have found no published composition data for chia microgreens that confirms the “17 times”, “ten times more antioxidants” or “three times more iron” figures. We have kept the article because the claim is circulating widely and readers deserve to see it labelled accurately, not because we can stand behind the numbers. See our editorial standards.

The science on chia

Studies from our Science Library that concern chia microgreens, in plain language with links to the original research. This list updates automatically as new studies are added.

No studies specific to this crop yet — browse the full Science Library.

Chia in the kitchen

Recipes and kitchen ideas from our cookbook team that use chia microgreens.

No recipes for this crop yet — the cookbook has plenty to start with.

Growing a different crop next? Every variety has a guide like this one in the Varieties database.

The science behind this crop

Our research archive holds 17 peer-reviewed studies on chia microgreens. They are free to read and download, and each one credits its original authors.