1 cup (medium) of Chia seed yogurt (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 11.3 g of carbs, 7.8 g of protein, 7.8 g of fat and 5.7 g of fiber. Its 0.6 µg of B12 covers 24% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Chia seed yogurt?

Chia seed yogurt is a simple combination of yogurt and chia seeds rather than a dish tied to one particular culinary tradition. As the seeds sit in the yogurt, they absorb some moisture and soften, giving the mixture a thicker, spoonable texture with tiny seeds throughout.

The flavor stays pleasantly tangy and mild, so it works for breakfast or a snack, topped with fruit, oats, nuts or a little honey. It is an easy fit for everyday eating in many places, whether served at home or packed to take along. Yogurt contributes protein and, when it contains live cultures, beneficial bacteria; chia adds fiber and omega-3 fats. Choose plain yogurt and add your own toppings to keep sweetness in check.

Chia seed yogurt Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

5.2g

· 10% DV

Fat

5.2g

· 7% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 31% · Protein 21% · Fat 48%

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Chia seed yogurt Vitamins & Minerals

Vitamins

B12

0.38µg · 16% DV

0.19mg · 15% DV

0.45mg · 9% DV

Biotin

2.2µg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Magnesium

38mg · 9% DV

Potassium ⭐

180mg · 5% DV

Copper

0mg · 0% DV

How Nutritious Is Chia seed yogurt?

Nutrient density

High

72/ 100

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

Medium

56/ 100

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.

Chia seed yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chia seed yogurt

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chia seed yogurt 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 seed yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chia seed yogurt Good For?

Vegan

— Not 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 seed yogurt Fat Profile

SATURATED

2.1g

MONOUNSATURATED

1.3g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 0.4:1

Below the ideal 4:1 — a good omega balance.

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Frequently Asked Questions About Chia seed yogurt

How do you make chia seed yogurt?

Chia seed yogurt is made by stirring chia seeds into yogurt and letting the mixture thicken. Refrigerate it for a few hours or overnight, then add fruit, nuts, or other toppings just before serving.

What are the benefits of chia seed yogurt?

Chia seed yogurt combines yogurt’s protein with chia’s fiber and plant-based omega-3 fats. Yogurt made with live cultures can also provide probiotics, though not every yogurt contains live cultures after processing.

Does chia seed yogurt help with weight loss?

Chia seed yogurt does not cause weight loss on its own, but its protein and fiber may help you feel full between meals. Sweet toppings such as honey, syrup, or granola can add substantial energy.

Do chia seeds need to be soaked before adding them to yogurt?

No, chia seeds do not need to be soaked separately before adding them to yogurt. Stir them in and let the mixture rest so they can absorb moisture; add a splash of milk if the yogurt becomes too thick.

How long should chia seed yogurt sit before eating?

Let chia seed yogurt sit for at least 20–30 minutes so the seeds begin to soften and thicken the mixture. For a thicker, pudding-like texture, cover it and refrigerate it for several hours or overnight.

Can you use Greek yogurt to make chia seed yogurt?

Yes, Greek yogurt works well for chia seed yogurt and makes the result especially thick. Since chia seeds absorb moisture, stir in a little milk or water if the mixture becomes too dense to spoon comfortably.

What toppings go well with chia seed yogurt?

Fresh berries, sliced banana, chopped apple, nuts, and cinnamon all pair well with chia seed yogurt. Add juicy fruit shortly before eating to keep the mixture from becoming watery during storage.

Can you eat chia seed yogurt every day?

Yes, chia seed yogurt can be eaten daily as part of a varied diet. Its fiber may cause bloating if you suddenly eat much more than usual, so increase chia gradually and drink enough fluids.

How long does chia seed yogurt last in the fridge?

Chia seed yogurt generally keeps for about 2–3 days in a covered container in the refrigerator. For the best texture, store it without fresh fruit and add toppings when you are ready to eat.

Can chia seed yogurt replace breakfast?

Yes, chia seed yogurt can be a convenient breakfast, especially with fruit and nuts for extra variety and staying power. If you find it does not keep you satisfied, pair it with another breakfast food such as whole-grain toast.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026