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Chia pudding with protein powder Calories
High-protein, fiber-rich pudding made with chia seeds, milk or milk alternative, and protein powder
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia pudding with protein powder (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 18 g of carbs, 15.3 g of protein, 9.9 g of fat and 11.7 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chia pudding with protein powder Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
18g
· 7% DV
Protein
15.3g
· 31% DV
Fat
9.9g
· 13% DV
Fiber
11.7g
· 42% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 28% · Fat 40%
Chia pudding with protein powder nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 11.7 g | 42% |
| Protein | 15.3 g | 31% |
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 pudding with protein powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| 2 tablespoon (chopped) | 30 g | 39 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 120 g | 156 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 bottle (large) | 200 g | 260 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Chia pudding with protein powder
How do you make chia pudding with protein powder?
To make chia pudding with protein powder, whisk the powder into milk or a milk alternative, then stir in chia seeds. Refrigerate for a few hours or overnight, stirring again after the first few minutes to prevent clumps, and add toppings before serving.
Can you make chia pudding with protein powder overnight?
Yes, chia pudding with protein powder can be made overnight. Keep it covered in the refrigerator so the chia seeds absorb the liquid and thicken the mixture; stir it before eating and add fresh fruit or other toppings just before serving.
Why is my chia pudding with protein powder runny?
Chia pudding with protein powder is often runny because it has not had enough time to thicken or contains too much liquid for the amount of chia. Refrigerate it longer; if it is still thin, stir in a little more chia and let it sit again.
When should you add protein powder to chia pudding?
Add protein powder to the liquid before mixing in the chia seeds. Whisking it in first helps it dissolve more evenly; if it still forms lumps, blend or vigorously whisk the liquid before adding the seeds.
How long does chia pudding with protein powder last in the fridge?
Chia pudding with protein powder made with milk generally keeps for about three to four days in a covered container in the refrigerator. Add fresh fruit when serving rather than storing it in the pudding, and discard it if its smell or appearance changes.
What is the best liquid for chia pudding with protein powder?
There is no single best liquid for chia pudding with protein powder: dairy milk and unsweetened plant-based drinks can all work. The liquid affects the taste and thickness, so stir the mixture while it rests and add a little more liquid if it becomes too thick.
Can you heat chia pudding with protein powder?
Yes, chia pudding with protein powder can be warmed, although it is usually served cold. Heat it gently in a saucepan or microwave, stirring well; high heat can make the texture uneven, so add a splash of milk if it thickens too much.
How do you stop protein powder from clumping in chia pudding?
Whisk the protein powder into the milk or milk alternative until smooth before adding chia seeds. Chia pudding with protein powder is less likely to clump if you stir it again a few minutes after mixing, when the seeds begin to swell.
Can you use any protein powder in chia pudding?
Yes, most protein powders can be used in chia pudding, but their flavors and thickening effects differ. Whey, casein, and plant-based powders may each change the texture, so adjust the liquid after the chia has had time to absorb it.
Can you freeze chia pudding with protein powder?
Yes, you can freeze chia pudding with protein powder in individual airtight portions, but its texture may separate or turn watery after thawing. Defrost it in the refrigerator and stir thoroughly before eating; add fresh toppings after it has thawed.
Chia pudding with protein powder Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B1
0.22mg · 18% DV
B5
0.72mg · 14% DV
B2
0.16mg · 12% DV
Minerals
Copper
0.27mg · 30% DV
Phosphorus
198mg · 28% DV
Magnesium
99mg · 24% DV
Manganese
0.54mg · 23% DV
Potassium ⭐
324mg · 10% DV
Sodium
108mg · 5% DV
Chia pudding with protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia pudding with protein powder
To burn the 234 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 pudding with protein powder?
Chia pudding with protein powder is a chilled mixture of chia seeds, milk or a plant-based alternative, and protein powder. Chia seeds originated in Central America, while this pudding is a contemporary, versatile way to use them rather than a traditional dish. As it rests, the seeds absorb liquid and thicken the mixture.
Its texture is softly gelled with little crunchy seeds, and the flavour depends on the milk and protein powder you choose. It is often served cold for breakfast or as a snack, topped with fruit, nuts or a little spice. It provides both protein and fibre; a 100 g portion has 6.5 g of fibre. For a less sweet bowl, choose an unsweetened milk alternative and adjust any added sweetener to taste.
How Nutritious Is Chia pudding with protein powder?
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 pudding with protein powder Processed?
NOVA 3
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 pudding with protein powder Contain Allergens?
No known major allergens
Which Diets Is Chia pudding with protein powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia pudding with protein powder Fat Profile
SATURATED
1.26g
MONOUNSATURATED
0.9g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.