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Chia yogurt Calories
Protein and omega-3 source, contains probiotics
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Chia yogurt (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 12.8 g of carbs, 7.8 g of protein, 7.8 g of fat and 4.2 g of fiber. Its 0.3 mg of B2 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Chia yogurt?
Chia yogurt is a simple mixture of yogurt and chia seeds, enjoyed as a breakfast or snack rather than a dish tied to one traditional regional cuisine. As the seeds sit in the yogurt, they absorb moisture and thicken it, giving the bowl a creamy texture with a gentle seed-like crunch.
It is usually served cold, often with fruit, oats or a little honey; it works as an easy breakfast in many places or as a filling snack. Yogurt contributes protein and may contain live cultures, while chia adds fibre and plant-based omega-3. For a less sweet option, use plain yogurt and let ripe fruit provide the sweetness.
Chia yogurt Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
5.2g
· 10% DV
Fat
5.2g
· 7% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 20% · Fat 47%
Chia yogurt Vitamins & Minerals
Vitamins
B2
0.22mg · 17% DV
B12
0.38µg · 16% DV
B5
0.48mg · 10% DV
Biotin
2.5µg · 8% DV
Minerals
Calcium
140mg · 14% DV
Phosphorus
90mg · 13% DV
Magnesium
38mg · 9% DV
Zinc
1mg · 9% DV
How Nutritious Is Chia 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
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.
Chia yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia yogurt
To burn the 110 calories in 100 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.
Is Chia 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 yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Chia 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 yogurt Fat Profile
SATURATED
2.3g
MONOUNSATURATED
1.3g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
Compare Chia yogurt
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Frequently Asked Questions About Chia yogurt
What is chia yogurt?
Chia yogurt is yogurt mixed with chia seeds and left to thicken as the seeds absorb moisture. It can be served plain or topped with fruit, nuts, or oats.
How do you make chia yogurt?
To make chia yogurt, stir chia seeds into yogurt and chill the mixture until thickened. Mix thoroughly as you add the seeds, then stir again before serving to break up any clumps.
Can you put chia seeds straight into yogurt?
Yes, you can stir chia seeds directly into yogurt without soaking them separately. Give the mixture time to thicken in the refrigerator, and avoid swallowing spoonfuls of dry seeds.
Why is my chia yogurt still runny?
Chia yogurt may stay runny if it has not rested long enough or contains too much liquid for the amount of seeds. Stir it again and let it chill longer; add a little more chia if needed.
Is chia yogurt the same as chia pudding?
No, chia yogurt uses yogurt as its base, while chia pudding is usually made by soaking seeds in milk or another liquid. Chia yogurt is tangier and already contains yogurt’s creamy texture.
Can you make chia yogurt with dairy-free yogurt?
Yes, you can make chia yogurt with a plant-based yogurt. The final thickness and flavor vary by product, so stir in the seeds, chill the mixture, and adjust the consistency with a little plant milk if needed.
How long does chia yogurt last in the fridge?
Chia yogurt is best eaten within two to three days when kept covered in the refrigerator. Use a clean spoon each time, and discard it if its smell or appearance changes.
Can you freeze chia yogurt?
Yes, chia yogurt can be frozen, but thawing may make it watery or grainy. Freeze it in a sealed container, thaw it in the refrigerator, and stir well before eating.
Does chia yogurt contain probiotics?
It can, if the yogurt used to make it contains live cultures. Chia seeds do not provide probiotics themselves, and adding them to chilled yogurt does not remove the yogurt’s live cultures.
Can chia yogurt help with constipation?
Chia yogurt may support regular bowel movements because chia seeds provide fiber, but it is not a treatment for constipation. Let the seeds absorb moisture and drink enough fluids as you increase your fiber intake.
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Nutrition data compiled from USDA FoodData Central and scientific sources.