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Chia Milk Calories
Plant-based protein, omega-3, fiber source, milk alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia Milk (240 g) has 120 calories. That works out to 50 calories per 100 g. It contains 13.2 g of carbs, 3.6 g of protein, 4.8 g of fat and 6 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Chia Milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
120
KCAL / 240G
Carbs
13.2g
· 5% DV
Protein
3.6g
· 7% DV
Fat
4.8g
· 6% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 13% · Fat 39%
Chia Milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 6 g | 21% |
| Protein | 3.6 g | 7% |
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 Milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 120 kcal |
| 1 cup (extra small) | 60 g | 30 kcal |
| 100 g | 100 g | 50 kcal |
| 1 cup (small) | 120 g | 60 kcal |
| 1 serving (medium) | 200 g | 100 kcal |
| 1 bottle (medium) | 250 g | 125 kcal |
| 1 cup (large) | 350 g | 175 kcal |
| 1 serving (large) | 350 g | 175 kcal |
| 1 cup (extra large) | 480 g | 240 kcal |
| 1 pack (jumbo) | 500 g | 250 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Chia Milk
How do you make chia milk?
Blend chia seeds with water, then strain the mixture if you want a smoother drink. You can add vanilla or cinnamon for flavour. The amount of water you use determines how thick the homemade chia milk turns out.
What does chia milk taste like?
Chia milk has a mild, earthy taste, and its texture can be slightly grainy or gel-like if the seeds are left whole. Blending thoroughly and straining it makes the drink smoother; vanilla or cinnamon can soften the seed flavour.
Do you need to shake chia milk before drinking it?
Yes, give chia milk a good shake or stir before pouring. Chia particles naturally settle and the drink can separate while it sits; this is normal and does not by itself mean the milk has spoiled.
How long does homemade chia milk last in the fridge?
Keep homemade chia milk in a sealed container in the refrigerator and use it within a few days. Discard it if its smell, appearance, or texture changes noticeably. For packaged chia milk, follow the storage directions after opening.
Can you put chia milk in coffee?
Yes, chia milk can be added to coffee. For a smoother cup, strain it first, since whole chia seeds may leave a grainy texture. Warm the milk gently if needed, as heating can make it thicker.
Can you heat chia milk?
Yes, you can heat chia milk, but it may thicken as the chia seeds absorb liquid. Warm it gently while stirring, and add a little water if the texture becomes too thick for your drink or recipe.
Can chia milk replace dairy milk in baking?
Yes, chia milk works as a dairy-milk substitute in many baking recipes, as well as in smoothies and oatmeal. It may not foam or behave exactly like dairy milk, so the texture of the finished recipe can differ.
Do chia seeds need to be soaked before making chia milk?
No, soaking is optional. Blending the seeds directly with water makes chia milk without a separate soaking step; soaking first gives the seeds time to swell and can produce a thicker, more gel-like drink.
Is chia milk a good alternative to almond milk?
Chia milk can be an alternative to almond milk, but the two have different textures and flavours: chia milk may be thicker or seedier, while almond milk is usually smoother. Choose based on the taste and consistency you want.
Does chia milk help with weight loss?
Chia milk does not cause weight loss on its own. Its fiber may help some people feel full, but sweeteners or other additions can make the drink more filling and change its overall energy content.
Chia Milk Vitamins & Minerals
Vitamins
Biotin
2.4µg · 8% DV
B1
0.07mg · 6% DV
B6
0.07mg · 4% DV
Folate
16.8µg · 4% DV
Minerals
Manganese
0.48mg · 21% DV
Calcium
144mg · 14% DV
Magnesium
60mg · 14% DV
Copper
0.12mg · 13% DV
Potassium ⭐
96mg · 3% DV
Sodium
48mg · 2% DV
Chia Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Milk
To burn the 120 calories in 1 cup (medium) (240 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 Milk?
Chia Milk is a plant-based drink made by mixing or soaking chia seeds in water. Recipes vary, so it may be smooth or have visible seeds; as they absorb liquid, they give the drink a lightly thickened texture. It is used as a dairy-milk alternative rather than being a conventional milk product.
People commonly pour it over cereal or oats, blend it into smoothies, or drink it chilled. It provides fibre and plant-based omega-3, but its protein content is modest, so it is not a high-protein replacement for dairy or fortified alternatives. For a lighter everyday option, choose an unsweetened version and stir or shake it before serving, since the seeds can settle.
How Nutritious Is Chia Milk?
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
Medium
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 Milk 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 Milk Contain Allergens?
No known major allergens
Which Diets Is Chia Milk Good For?
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
Chia Milk Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.72g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.