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Chia yogurt mixture Calories
A yogurt and chia seed mixture providing fiber, protein, calcium, and plant-based omega-3 fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2.5 tablespoon (medium) of Chia yogurt mixture (38 g) has 35 calories. That works out to 91 calories per 100 g. It contains 2.5 g of carbs, 1.9 g of protein, 1.6 g of fat and 1.2 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chia yogurt mixture Nutrition Facts
Selected: 2.5 tablespoon (medium) · 38 g
35
KCAL / 38G
Carbs
2.5g
· 1% DV
Protein
1.9g
· 4% DV
Fat
1.6g
· 2% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 24% · Fat 45%
Chia yogurt mixture nutrition facts table · 2.5 tablespoon (medium) (38 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.9 g | 4% |
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 2.5 Tablespoons of Chia yogurt mixture?
| Serving | Amount | Calories |
|---|---|---|
| 2.5 tablespoon (medium) | 38 g | 35 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 2 tablespoon (small) | 30 g | 27 kcal |
| 3 tablespoon (large) | 45 g | 41 kcal |
| 0.25 cup (small) | 60 g | 55 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (medium) | 120 g | 109 kcal |
| 1 serving (medium) | 150 g | 137 kcal |
| 1 cup (large) | 240 g | 218 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Chia yogurt mixture
How do you make a chia yogurt mixture?
Stir chia seeds into yogurt until evenly distributed, then refrigerate the mixture so the seeds can absorb moisture and soften. Stir again before serving; add fruit, cinnamon, or nuts to suit your taste.
What is the right chia-to-yogurt ratio for a chia yogurt mixture?
Start with a small amount of chia seeds for each serving of yogurt, since they thicken the mixture as they absorb moisture. Add more after stirring if you want a firmer texture, or loosen it with extra yogurt or milk.
Does a chia yogurt mixture need to soak overnight?
No, a chia yogurt mixture does not have to soak overnight; a short rest can soften the seeds. An overnight chill gives it a thicker, pudding-like texture, which is useful for preparing breakfast ahead.
Can you make a chia yogurt mixture with Greek yogurt?
Yes, Greek yogurt works well in a chia yogurt mixture and makes it especially thick and creamy. If it becomes too dense after chilling, stir in a little milk or regular yogurt until it reaches the consistency you like.
What toppings taste good on a chia yogurt mixture?
Fresh berries, sliced banana, chopped apple, nuts, and a pinch of cinnamon all pair well with a chia yogurt mixture. Add juicy fruit just before eating to keep the yogurt from becoming watery while it sits.
How long does a chia yogurt mixture last in the fridge?
Keep a chia yogurt mixture covered and refrigerated, and aim to eat it within two to three days for the best texture. Store fruit separately when possible, since it can release liquid and soften the mixture over time.
Can you freeze a chia yogurt mixture?
You can freeze a chia yogurt mixture, but thawing may make it grainy or watery as the yogurt separates. For a smoother breakfast, refrigerate it instead; if you do freeze it, thaw it in the fridge and stir thoroughly before eating.
Does a chia yogurt mixture help with weight loss?
A chia yogurt mixture may help you feel full because it combines protein from yogurt with fiber from chia seeds. It does not cause weight loss by itself, and sweet toppings such as honey or granola can add substantial energy.
Is a chia yogurt mixture a good choice for people with diabetes?
A chia yogurt mixture made with plain, unsweetened yogurt avoids the added sugar found in many flavored breakfast options. Honey, sweetened yogurt, and sugary toppings can change its effect on blood glucose, so people managing diabetes should consider their individual meal plan.
Is a chia yogurt mixture good to eat before a workout?
A chia yogurt mixture can work as a pre-workout snack when eaten early enough to digest comfortably. Its fiber may feel heavy immediately before exercise, so choose a smaller amount or allow more time if you are sensitive to high-fiber foods.
Chia yogurt mixture Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.07mg · 5% DV
Biotin
0.84µg · 3% DV
B5
0.13mg · 3% DV
Minerals
Copper
0.06mg · 7% DV
Iodine
9.5µg · 6% DV
Phosphorus
44mg · 6% DV
Manganese
0.11mg · 5% DV
Potassium ⭐
67mg · 2% DV
Sodium
17mg · 1% DV
Chia yogurt mixture Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia yogurt mixture
To burn the 35 calories in 2.5 tablespoon (medium) (38 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 yogurt mixture?
A chia yogurt mixture combines yogurt with chia seeds; it is a simple pairing rather than a dish tied to one particular regional tradition. As the seeds sit in the yogurt, they absorb moisture and soften, giving the mixture a thicker, lightly textured consistency. It can be made with plain yogurt, with a splash of milk added if you prefer it looser.
It works well at breakfast or as a snack, topped with fruit, oats, nuts or a little cinnamon. The yogurt contributes protein and calcium, while chia adds fibre and plant-based omega-3 fats. For a less sweet version, start with unsweetened yogurt and let ripe fruit provide the sweetness.
How Nutritious Is Chia yogurt mixture?
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 yogurt mixture 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 mixture Contain Allergens?
Contains these allergens:
Which Diets Is Chia yogurt mixture Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 mixture Fat Profile
SATURATED
0.59g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.