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Omega-3, fiber, plant protein, vegan, low sugar
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Chia pudding with plant milk (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 14.4 g of carbs, 6.3 g of protein, 11.7 g of fat and 9.9 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
198
KCAL / 180G
Carbs
14.4g
· 5% DV
Protein
6.3g
· 13% DV
Fat
11.7g
· 15% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 13% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 9.9 g | 35% |
| Protein | 6.3 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| 1 pack (mini) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 cup (small) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 bottle (medium) | 200 g | 220 kcal |
| 1 serving (large) | 220 g | 242 kcal |
| 1 cup (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Mix chia seeds with plant milk, stir again after a few minutes, then chill until the mixture thickens. Add vanilla, cinnamon, or a little sweetener if you like, and finish with fruit or other toppings just before serving.
A useful starting point is 2 tablespoons of chia seeds for ½ cup of plant milk. Stir well, let it sit briefly, then adjust: add more milk if it is too thick or more chia if it stays runny.
Chia pudding with plant milk is often runny because it has not rested long enough, the seeds were not mixed evenly, or there is too much liquid. Stir it again and chill longer; if needed, mix in a little more chia.
No, chia pudding with plant milk does not have to soak overnight; it is ready once the seeds have absorbed liquid and the mixture has thickened. Making it the night before is simply a convenient way to have breakfast ready.
Chia pudding with plant milk usually keeps for about 3–4 days in a covered container in the fridge. For the freshest texture, store fruit separately and add it just before eating, especially if it is juicy.
There is no single best choice: almond, soy, oat, and coconut milk all work in chia pudding. Soy makes a fuller-tasting pudding, while coconut brings a stronger flavor; unsweetened versions let you control the sweetness.
Fresh berries, sliced banana, mango, nuts, seeds, and spices all work well in chia pudding with plant milk. Add juicy fruit and crunchy toppings just before serving so they do not soften or make the pudding watery.
Yes, you can heat chia pudding with plant milk, though it may thicken as it warms. Heat it gently while stirring, and loosen it with a splash of plant milk if needed; avoid overheating, which can make the texture less pleasant.
Yes, chia pudding with plant milk can be frozen, but it may separate or become watery after thawing. Thaw it in the fridge and stir thoroughly before eating; add fresh fruit and crunchy toppings afterward.
Chia pudding with plant milk can be filling for some people because chia seeds provide fiber, but it does not cause weight loss on its own. Sweeteners, chocolate, and generous toppings can make a serving more energy-dense.
Vitamins
Vitamin K
28.8µg · 24% DV
B1
0.13mg · 11% DV
Biotin
2.7µg · 9% DV
B5
0.36mg · 7% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.9mg · 39% DV
Magnesium
99mg · 24% DV
Phosphorus
162mg · 23% DV
Potassium ⭐
216mg · 6% DV
Sodium
54mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 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.
Chia pudding with plant milk is made by soaking chia seeds in plant milk until they swell and thicken. Chia seeds are native to the Americas, while this simple pudding has become a popular breakfast and snack in many parts of the world. After a few hours or overnight, the seeds give the mixture a soft, gel-like texture. Its mild flavour takes well to fruit, spices and other toppings.
Serve it chilled for breakfast or as a quick snack, topped with berries, banana, nuts or a little cinnamon. It provides fibre and plant protein, with 5.5 g of fibre per 100 g. Choose unsweetened plant milk if you want to keep the sweetness in check, or add fruit and nuts for a more substantial bowl.
Very 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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.26g
MONOUNSATURATED
1.26g
POLYUNSATURATED
6.84g
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.