Chia fresca

Chia fresca, also known as 'chia water' or 'island water,' is a traditional Mexican beverage made by mixing chia seeds with water, fresh lime juice, and a touch of sweetener like sugar or agave. The seeds form a gel-like coating, creating a refreshing, slightly textured drink that's popular for hydration, especially in warm climates.

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🍽️ Nutrition at a glance

This drink is low in calories (around 50-80 per serving, depending on sweetener) and virtually fat-free, with minimal carbs and protein. Its key nutrients come from chia seeds, which provide omega-3 fatty acids, fiber, and minerals like calcium and magnesium.

Nutrition breakdown

Calories	50 kcal
Protein	1.5 g
Carbs	11 g
Fat	1.5 g
Fiber	4.5 g
Sugar	5 g
Sodium	10 mg
Potassium	80 mg
Calcium	60 mg
Magnesium	40 mg
Iron	1.2 mg
Phosphorus	80 mg
Manganese	0.3 mg
Copper	0.1 mg
Omega-3 (ALA)	1.5 g

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Chia fresca has roots in ancient Mesoamerican cultures, where chia seeds were a staple for endurance and hydration. Nutritionally, it's unique because the soluble fiber in chia seeds helps slow sugar absorption, making it a smart, natural alternative to sugary sports drinks.