Chia seeds, dry, raw
Recipes with this ingredient
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Apple and peanut butterFiber and fat in this snack will satisfy more than your sweet tooth.Compatible blocks: 1 6 7 8 9 -
Breakfast chia bowlThis bowl is a great alternative breakfast to the smoothie.Compatible blocks: 1 6 7 8 9 -
Calicen Salad Week 1-2High nutrient dense full meal. This salad is packed with healthy ingredients, given an extra load of fiber. Perfect to roll off the day. Cruncy, salty, acidic favor paired with the creamy sensations of peanuts and pecan nuts.Compatible blocks: 1 -
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Calicen Smoothie Week 1-2Starting the day with a nutrition bomb, that sets the ground work for a healthy day. High in fiber and minerals. Avocado, big load of Cacao and together with leafy greens makes it healthiest possible start into the day.Compatible blocks: 1 -
Calicen Smoothie Week 10-15Starting the day with a nutrition bomb, that sets the ground work for a healthy day. High in fiber and minerals. Avocado, big load of Cacao and together with leafy greens make it healthiest possible start into the day.Compatible blocks: 6 7 8 9 -
Calicen Smoothie Week 16-17Just a little bit less carbs, still all the flavor and potency of the original smoothie.Compatible blocks: 9 -
Calicen Smoothie Week 3-4For weeks 3 and 4, the smoothie variation includes half the amount of blueberries to suit the keto lifestyle.Compatible blocks: 2 -
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Cinnamon apple puddingThis fiber-rich snack is ideal for satisfying a sweet craving.Compatible blocks: 1 7 8 9 -
Fruit and nuts snackChoose a portion of your favorite fruit and add nuts for this snack.Compatible blocks: 1 6 7 8 9 -
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Kefir snackYou can add stevia, monk fruit, or a little honey to this kefir snack to make it sweeter.
For weeks 12–17, you can use dairy kefir instead of coconut kefir.
Use the nuts of your choice.Compatible blocks: 1 6 7 8 9 -
Keto Avocado-Cucumber saladGreat vegan salad alternative for Calicen keto weeks.Compatible blocks: 2 3 4 -
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Protein with cacao and berriesA sweet and balanced touch between meals to complement the day's nutrition.Compatible blocks: 1 6 7 8 9 -
Seeds mix weeks 1-8Add 2 tbs of the seed mix to your smoothies, bowls, and salads.
Specially high in fiber, minerals, and omega-3s for improved microbiome health.
This seed mix is specially optimized for the week 1-8 in the Calicen protocol. The mix is keto-compatible as well.Compatible blocks: 1 2 3 4 -
Nutrition Dashboard
Targets
Calories
486
of 2000.0 kcal
of 2000.0 kcal
24%
of target
of target
-1514kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
78%
32.9g |
Fats
|
|
18%
17.0g |
Proteins
|
|
4%
3.9g |
Net Carbs
|
▼
Ketogenic
Targets
Water
7 /
3700 g
0%
Fiber
34 /
30 g
115%
Protein
17 /
50 g
34%
Net Carbs
4 /
50 g
8%
Total Fat
33 /
70 g
47%
Sodium
0 /
2300 mg
0%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.3 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
5.8 g
Omega-3
17.8 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 76/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 47/100 | Medium |
 |
Vitamin Density Score | 56/100 | Medium |
 |
Mineral Density Score | 100/100 | Excellent |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 486 kcal |
24%
|
| Protein | 17 g |
34%
|
| Water | 7 g |
0%
|
| Fiber | 34 g |
115%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 mcg | -- |
| Vitamin C | 2 mg |
2%
|
| Vitamin E | 1 mg |
3%
|
| Vitamin D | 0 mcg | -- |
| Vitamin K1 | 0 mcg | -- |
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 1 mg |
42%
|
| Vitamin B2 | 0 mg |
13%
|
| Vitamin B3 | 9 mg |
54%
|
| Vitamin B5 | 0 mg | -- |
| Vitamin B6 | 0 mg |
15%
|
| Vitamin B7 | 15 ug |
48%
|
| Vitamin B9 | 49 ug |
12%
|
| Vitamin B12 | 0 mcg | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 595 mg |
60%
|
| Chromium | 0 mcg | -- |
| Copper | 2 mg |
174%
|
| Iodine | 0 mcg | -- |
| Iron | 6 mg |
34%
|
| Manganese | 8 mg |
329%
|
| Magnesium | 326 mg |
82%
|
| Phosphorus | 691 mg |
99%
|
| Potassium | 642 mg |
14%
|
| Selenium | 55 ug |
100%
|
| Sodium | 0 mg | -- |
| Zinc | 6 mg |
51%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 38 g |
12%
|
| Net Carbs | 4 g |
8%
|
| Sugars | 0 g | -- |
| Starches | 0 g | -- |
| Fiber | 34 g |
115%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 17 g |
34%
|
| Alanine | 1 g |
21%
|
| Arginine † | 2 g |
43%
|
| Aspartic Acid | 2 g |
34%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 4 g |
70%
|
| Glycine † | 1 g |
19%
|
| Histidine * | 1 g |
11%
|
| Isoleucine * ^ | 1 g |
16%
|
| Leucine * ^ | 1 g |
27%
|
| Lysine * | 1 g |
19%
|
| Methionine * | 1 g |
84%
|
| Phenylalanine * | 1 g |
20%
|
| Proline † | 1 g |
16%
|
| Serine | 1 g |
21%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
14%
|
| Tryptophan * | 0 g |
49%
|
| Tyrosine † | 1 g |
11%
|
| Valine * ^ | 1 g |
19%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 33 g |
47%
|
| Monounsaturated | 2 g |
12%
|
| Polyunsaturated | 24 g |
118%
|
| Omega-3 | 18 g |
89%
|
| Omega-3 ALA | 18 g |
89%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 6 g |
29%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 6 g |
29%
|
| Saturated | 3 g |
17%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 0 mg | -- |
| Betaine | 0 mg | -- |
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |