1 cup (medium) of Chia pudding (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 15 g of carbs, 6 g of protein, 10.5 g of fat and 12 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.

What is Chia pudding?

Chia pudding is made by soaking chia seeds in milk or a plant-based drink until they swell and thicken the liquid. Chia seeds come from a plant native to Central America, while this spoonable pudding has become a popular make-ahead breakfast and snack in many places.

The texture is soft and gel-like, with tiny seeds throughout, and the mild taste takes well to fruit, cinnamon, cocoa or nuts. It is usually served chilled; in the US and elsewhere, it often appears at breakfast with berries or granola, while it also works as an easy snack in the UK and beyond. It provides plenty of fibre and plant-based omega-3, along with some protein. For a lighter bowl, use unsweetened milk or a plant drink and add fresh fruit for sweetness.

Chia pudding Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

10g

· 4% DV

Protein

· 8% DV

Fat

· 9% DV

Fiber

· 29% DV

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

Calories come from: Carbs 34% · Protein 13% · Fat 53%

Chia pudding Vitamins & Minerals

Vitamins

0.12mg · 10% DV

0.9mg · 6% DV

0.3mg · 6% DV

Biotin

1.5µg · 5% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

80mg · 19% DV

Calcium

180mg · 18% DV

Iron

2mg · 11% DV

How Nutritious Is Chia pudding?

Nutrient density

Very high

80/ 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

High

64/ 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 pudding Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

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

How to Burn Off Chia pudding

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Chia pudding 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 pudding Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chia pudding Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Chia pudding Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.7g

POLYUNSATURATED

4.3g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Chia pudding

🥣vs🧴

Chia pudding vs Hawthorn Vinegar102 kcal more per 100 g

→🥣vs🌯

Chia pudding vs Tantuni90 kcal fewer per 100 g

→🥣vs🌯

Chia pudding vs Chicken Wrap75 kcal fewer per 100 g

→🥣vs🍫

Chia pudding vs Protein Bar230 kcal fewer per 100 g

→

Foods Similar to Chia pudding

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Chia pudding

How do you make chia pudding?

To make chia pudding, stir chia seeds into milk or a plant-based drink, then refrigerate until thick. Stir again after a few minutes to prevent clumps, cover the container, and add fruit or other toppings just before serving.

What is the best chia-to-liquid ratio for chia pudding?

A useful starting ratio for chia pudding is about 2 tablespoons of chia seeds to ½ cup of liquid. Add a little more liquid for a softer texture or more seeds for a thicker spoonable pudding, then chill and reassess.

How long does chia pudding take to set?

Chia pudding usually needs a few hours in the refrigerator to set, although leaving it overnight gives the seeds more time to absorb the liquid. Stir it once shortly after mixing so the seeds do not settle into a dense layer.

Why is my chia pudding still runny?

Chia pudding is often runny because it contains too much liquid for the amount of seeds, or because the seeds were not mixed evenly. Stir in a little more chia, refrigerate it again, and check the texture after the seeds absorb the liquid.

How long does chia pudding last in the fridge?

Chia pudding made with milk or yogurt is best kept covered in the refrigerator and eaten within about 3 days. Use a clean spoon each time you serve it, and discard it if its smell or appearance changes.

Can you freeze chia pudding?

Yes, chia pudding can be frozen in an airtight container, though thawing may make its texture less smooth. Defrost it in the refrigerator and stir well before eating; add fresh fruit or crunchy toppings after thawing.

What are the best toppings for chia pudding?

Fresh berries, sliced banana, chopped nuts, toasted coconut, and granola all work well on chia pudding. Add crisp toppings right before eating so they stay crunchy, and use fruit or spices to add flavor without making the pudding overly sweet.

Can you heat chia pudding?

Yes, chia pudding can be gently warmed, although it is more commonly served cold. Warm it slowly in a saucepan or microwave and stir as it heats; add a splash of milk if warming makes the texture too thick.

Is chia pudding good for weight loss?

Chia pudding can make a filling snack or breakfast because its seeds absorb liquid and provide fiber. The toppings and sweeteners matter too, so keep portions moderate and choose fruit or unsweetened ingredients if you want to limit added sugar.

Can you make chia pudding with yogurt instead of milk?

Yes, yogurt works in chia pudding and gives it a thicker, tangier texture than milk. Stir in a little water or milk if it is too dense, then refrigerate it until the chia seeds have absorbed enough liquid.

Have another question about Chia pudding?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026