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Chia Tiramisu Calories
A tiramisu-inspired dessert made with chia seeds, offering more fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chia Tiramisu (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 22.2 g of carbs, 6.2 g of protein, 11.2 g of fat and 8 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chia Tiramisu Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
22.2g
· 8% DV
Protein
6.2g
· 12% DV
Fat
11.2g
· 14% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 12% · Fat 47%
Chia Tiramisu nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 49 mg | 2% |
| Total carbohydrate | 22.2 g | 8% |
| Fiber | 8 g | 29% |
| Protein | 6.2 g | 12% |
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 Medium Chia Tiramisu?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 100 g | 185 kcal |
| 1 cup (medium) | 150 g | 278 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 1 cup (large) | 220 g | 407 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Chia Tiramisu
How do you make chia tiramisu?
To make chia tiramisu, soak chia seeds in milk until thick, then layer them with a coffee-flavoured cream or yogurt mixture. Finish with cocoa powder and chill the assembled dessert so the layers set before serving.
What is chia tiramisu?
Chia tiramisu is a dessert inspired by traditional tiramisu, with coffee and cocoa flavours layered with a chia-based pudding. Recipes vary: some use mascarpone or yogurt for creaminess, while others keep the layers dairy-free.
How long does chia tiramisu need to set?
Chia tiramisu needs several hours in the refrigerator for the seeds to absorb liquid and thicken. For the most even texture and well-set layers, prepare it the night before serving.
Why is my chia tiramisu still runny?
Chia tiramisu may stay runny if the mixture has too much liquid, too few chia seeds, or has not rested long enough. Stir it thoroughly, give it more time to chill, and mix again after the seeds begin absorbing liquid.
Does chia tiramisu contain coffee?
Most chia tiramisu recipes contain coffee to recreate tiramisu’s signature flavour. You can use decaffeinated coffee to reduce caffeine, or leave the coffee out; the dessert will still work, though it will taste less like traditional tiramisu.
Can you make chia tiramisu without mascarpone?
Yes, chia tiramisu can be made without mascarpone. Thick Greek yogurt, cream cheese, or a plant-based yogurt can provide a creamy layer; yogurt gives it a tangier, lighter taste than mascarpone.
Does chia tiramisu contain raw eggs?
Most chia tiramisu recipes do not contain raw eggs. Chia seeds thicken the pudding-like layers, so the dessert does not need the egg-based cream used in some traditional tiramisu recipes; check the ingredients of prepared versions.
Can children eat chia tiramisu?
Children can eat chia tiramisu, but coffee-based recipes may contain caffeine. Use decaffeinated coffee or omit it when making a portion for a child, and make sure the chia seeds have softened fully in the liquid.
How long does chia tiramisu last in the fridge?
Keep chia tiramisu covered in the refrigerator and eat it within a few days. Desserts made with dairy should not be left at room temperature for long; discard any portion with an off smell or visible spoilage.
Can you freeze chia tiramisu?
Yes, chia tiramisu can be frozen, but its chia layer or cream may turn watery or grainy after thawing. Freeze individual portions in airtight containers, thaw them in the refrigerator, and do not refreeze a thawed portion.
Chia Tiramisu Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
Biotin
2.88µg · 10% DV
B5
0.41mg · 8% DV
B2
0.1mg · 8% DV
Minerals
Manganese
0.52mg · 23% DV
Copper
0.16mg · 18% DV
Phosphorus
110mg · 16% DV
Magnesium
65mg · 15% DV
Potassium ⭐
194mg · 6% DV
Sodium
49mg · 2% DV
Chia Tiramisu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Tiramisu
To burn the 222 calories in 1 piece (medium) (120 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 Tiramisu?
Chia Tiramisu takes its cue from Italian tiramisu, pairing chia seeds with familiar coffee and cocoa flavours. The seeds are usually soaked in milk or yoghurt until they thicken, then layered with coffee and a creamy topping; recipes vary, and some use mascarpone or another soft dairy layer. It is a chilled, spoonable dessert rather than a traditional Italian tiramisu.
Serve it cold after a meal, or enjoy a portion as a make-ahead breakfast. Chia brings fibre and unsaturated fats, making the dessert more filling than a typical cream-and-sponge version; it provides 6.7 g of fibre per 100 g. For a lighter finish, go easy on added sugar and rich toppings, and pair it with plain coffee or tea.
How Nutritious Is Chia Tiramisu?
Nutrient density
Medium
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 Tiramisu 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 Tiramisu Contain Allergens?
Contains these allergens:
Which Diets Is Chia Tiramisu 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 Tiramisu Fat Profile
SATURATED
3.24g
MONOUNSATURATED
2.76g
POLYUNSATURATED
3.72g
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.