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Chia oat pudding Calories
Fiber-rich breakfast pudding with plant protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia oat pudding (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 29.2 g of carbs, 8.6 g of protein, 12.8 g of fat and 10.4 g of fiber. Its 1.9 mg of Manganese covers 82% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Chia oat pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
29.2g
· 11% DV
Protein
8.6g
· 17% DV
Fat
12.8g
· 16% DV
Fiber
10.4g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 13% · Fat 43%
Chia oat pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 29.2 g | 11% |
| Fiber | 10.4 g | 37% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chia oat pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (whole) | 18 g | 26 kcal |
| 2 tablespoon (double) | 36 g | 53 kcal |
| 1 pack (mini) | 45 g | 66 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 serving (large) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Chia oat pudding
How do you make chia oat pudding?
Chia oat pudding is made by mixing oats and chia seeds with milk or a plant-based drink, then chilling the mixture until it thickens. Stir it well at first and again after a short rest to keep the chia seeds evenly distributed.
Can you make chia oat pudding with instant oats?
Yes, instant oats work in chia oat pudding and soften quickly as they absorb the liquid. The finished texture may be smoother and less chewy than when you use rolled oats, so check the consistency before serving.
Can you eat chia oat pudding without soaking it overnight?
Yes, chia oat pudding does not have to soak overnight, but the chia seeds need time to absorb liquid and soften. A few hours in the refrigerator usually gives the mixture a thicker texture than serving it immediately.
Why is my chia oat pudding watery?
Chia oat pudding is often watery because it contains too much liquid or the chia seeds were not mixed through evenly. Stir it again and let it chill longer; if it remains thin, add a little more chia and allow it time to absorb the liquid.
Can you heat chia oat pudding?
Yes, you can warm chia oat pudding in a microwave or in a saucepan over low heat. Stir it as it warms, since it can thicken unevenly, and add a splash of milk if the heated pudding becomes too dense.
How long does chia oat pudding last in the fridge?
Chia oat pudding keeps for about three days in a covered container in the refrigerator. For the freshest texture, store fruit separately and add it just before eating; discard the pudding if it develops an unusual smell or appearance.
Can you put frozen fruit in chia oat pudding?
Yes, frozen fruit can be added to chia oat pudding, either before chilling or after thawing. It releases extra liquid as it defrosts, so thaw and drain it first if you want the pudding to stay thick.
What is the difference between chia oat pudding and overnight oats?
Chia oat pudding includes chia seeds as well as oats, while overnight oats can be made without them. Chia seeds absorb liquid and create a more pudding-like texture; overnight oats without chia tend to stay softer and more like soaked cereal.
Does chia oat pudding cause bloating?
Chia oat pudding can cause bloating in some people, especially if they are not used to eating much fiber. Start with a smaller serving, let the chia seeds soak fully, and drink fluids throughout the day.
Is chia oat pudding good for weight loss?
Chia oat pudding can be a filling breakfast because its fiber helps you feel satisfied, but it does not cause weight loss by itself. Keep toppings and sweeteners moderate and pair it with meals that suit your overall needs.
Chia oat pudding Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Biotin
5.4µg · 18% DV
B3
1.62mg · 10% DV
B5
0.45mg · 9% DV
Minerals
Manganese
1.89mg · 82% DV
Phosphorus
302mg · 43% DV
Copper
0.34mg · 38% DV
Magnesium
140mg · 33% DV
Potassium ⭐
297mg · 9% DV
Sodium
58mg · 3% DV
Chia oat pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia oat pudding
To burn the 263 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chia oat pudding?
Chia oat pudding is a make-ahead breakfast made by soaking oats and chia seeds in milk or a plant-based drink. It is a contemporary, adaptable preparation rather than a dish with one clear place of origin. As it rests, the chia seeds absorb liquid and give the mixture a thick, spoonable consistency, while the oats make it heartier.
Its flavour is mild, with a soft texture and a slight seed-like gel. It is commonly served chilled, topped with fruit, nuts, cinnamon or a little honey; prepare it the night before for an easy breakfast. It provides fibre alongside plant protein and fat; each 100 g has 5.8 g of fibre. For a lighter bowl, use unsweetened milk and let ripe fruit provide most of the sweetness.
How Nutritious Is Chia oat pudding?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chia oat pudding Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chia oat pudding Contain Allergens?
Contains these allergens:
Which Diets Is Chia oat pudding Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia oat pudding Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.62g
POLYUNSATURATED
7.56g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.