Quick PSA on Chia seeds for this Matcha Latte Chia Pudding! Don’t be fooled by the size — these tiny seeds pack a powerful nutritional punch.

A one-ounce (28 grams) serving of chia seeds contains:

• Fiber: 11 grams.

• Protein: 4 grams.

• Fat: 9 grams (5 of which are omega-3s).

• Calcium: 18% of the RDI.

• Manganese: 30% of the RDI.

• Magnesium: 30% of the RDI.

• Phosphorus: 27% of the RDI.

• They also contain a decent amount of zinc,
  vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.