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Chia seeds with yogurt Calories
Omega-3, protein, fiber, probiotic, calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia seeds with yogurt (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 18.9 g of carbs, 11.2 g of protein, 9.9 g of fat and 9.4 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chia seeds with yogurt Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
18.9g
· 7% DV
Protein
11.2g
· 22% DV
Fat
9.9g
· 13% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 21% · Fat 43%
Chia seeds with yogurt nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 9.4 g | 34% |
| Protein | 11.2 g | 22% |
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 seeds with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| 2 tablespoon (medium) | 30 g | 36 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 cup (small) | 120 g | 144 kcal |
| 1 pack (medium) | 150 g | 180 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 bottle (medium) | 200 g | 240 kcal |
| 1 cup (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Chia seeds with yogurt
How do you make chia seeds with yogurt?
Stir chia seeds into yogurt and let the mixture rest so the seeds absorb moisture and thicken it. Serve it plain or add fruit, nuts, or a little honey for extra flavor.
Do chia seeds need to be soaked before adding them to yogurt?
No, you do not need to soak chia seeds separately before making chia seeds with yogurt. They absorb moisture as the mixture rests; chilling it first gives the seeds time to soften and creates a thicker texture.
Can you eat chia seeds with yogurt without letting them soak?
Yes, you can eat chia seeds with yogurt without waiting, but the seeds will remain crunchier and absorb moisture after you eat them. For a softer texture, mix them in advance and let the yogurt rest.
Can you make chia seeds with yogurt overnight?
Yes, chia seeds with yogurt can be prepared overnight. Cover the mixture and keep it refrigerated; the seeds will soften and thicken the yogurt, making it ready to serve in the morning.
Are chia seeds with yogurt good for weight loss?
Chia seeds with yogurt do not cause weight loss by themselves. Their fiber can help make a snack feel more filling, but weight change depends on the overall eating pattern, not one particular food.
Can chia seeds with yogurt help with constipation?
Chia seeds with yogurt may support regular bowel movements because chia provides fiber. Drink enough fluids as you increase fiber, since adding a lot suddenly can cause gas or bloating.
What kind of yogurt works best with chia seeds?
Plain yogurt works well with chia seeds because it lets you control the sweetness. Greek-style yogurt makes a thicker mixture, while regular yogurt gives the seeds more liquid to absorb.
How long do chia seeds with yogurt last in the fridge?
Keep chia seeds with yogurt covered and refrigerated, and eat them while they are fresh. Fruit toppings can soften or release liquid during storage, so add delicate fruit just before serving when possible.
Can you use frozen fruit in chia seeds with yogurt?
Yes, frozen fruit can be added to chia seeds with yogurt. Let it thaw first if you want a smoother mixture, or stir it in frozen and allow the yogurt to chill until the fruit softens.
Can you heat chia seeds with yogurt?
It is usually better to serve chia seeds with yogurt cold, because heating yogurt can make its texture grainy or cause it to separate. If you want a warm breakfast, warm the other ingredients separately and add the yogurt mixture afterward.
Chia seeds with yogurt Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
Vitamin K
30.6µg · 26% DV
B2
0.32mg · 25% DV
B5
1.08mg · 22% DV
Minerals
Manganese
1.26mg · 55% DV
Calcium
306mg · 31% DV
Phosphorus
198mg · 28% DV
Magnesium
108mg · 26% DV
Potassium ⭐
324mg · 10% DV
Sodium
81mg · 4% DV
Chia seeds with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia seeds with yogurt
To burn the 216 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 seeds with yogurt?
Chia seeds with yogurt is a simple chilled mixture of chia seeds and yogurt, often prepared ahead for breakfast or a snack. Chia is native to Central America, while pairing it with yogurt is a flexible modern way to enjoy the seeds rather than a dish tied to one particular cuisine.
As the seeds soak, they soften and thicken the yogurt, giving it a pleasantly spoonable texture. It is commonly topped with fruit, oats, nuts or a little honey; make it the night before for an easy breakfast, or serve a small bowl as an afternoon snack. Chia brings fibre and omega-3 fats, while yogurt adds protein and calcium; a 100 g portion provides 5.2 g of fibre. Choose plain yogurt and fresh fruit to keep the sweetness in your control.
How Nutritious Is Chia seeds with yogurt?
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 seeds with 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 seeds with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Chia seeds with 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 seeds with yogurt Fat Profile
SATURATED
3.06g
MONOUNSATURATED
2.16g
POLYUNSATURATED
4.32g
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.