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Thick, pale cream yogurt pudding densely flecked with tiny black chia seeds sits in a small glass bowl, its surface softly uneven and spoonable.
●Low GI

Chia yogurt pudding Calories

Healthy pudding made with yogurt, chia seeds, often sweetened with honey or fruit

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

110kcal

GI

35low

POTASSIUM · 100 G

160mg

FIBER · 100 G

3.8g

Quick answer

1 cup (medium) of Chia yogurt pudding (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 18.9 g of carbs, 9.4 g of protein, 9.4 g of fat and 6.8 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Chia yogurt pudding Nutrition Facts

Selected: 1 cup (medium) · 180 g

198

KCAL / 180G

Carbs

18.9g

· 7% DV

Protein

9.4g

· 19% DV

Fat

9.4g

· 12% DV

Fiber

6.8g

· 24% DV

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

Calories come from: Carbs 38% · Protein 19% · Fat 43%

Chia yogurt pudding nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories198 kcal
Total fat9.4 g12%
Saturated fat3.06 g15%
Trans fat0 g
Sodium81 mg4%
Total carbohydrate18.9 g7%
Fiber6.8 g24%
Protein9.4 g19%

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 yogurt pudding?

ServingAmountCalories
1 cup (medium)180 g198 kcal
½ cup (small)90 g99 kcal
100 g100 g110 kcal
1 pack (small)100 g110 kcal
1 piece (medium)120 g132 kcal
1 serving (medium)150 g165 kcal
1 bottle (medium)200 g220 kcal
1 cup (large)250 g275 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Chia yogurt pudding

What is chia yogurt pudding made of?

Chia yogurt pudding is made by combining yogurt with chia seeds and letting the seeds absorb moisture until the mixture thickens. Fruit, honey, spices, or nuts are common additions, and the ingredients can be mixed the night before.

Can you use Greek yogurt for chia yogurt pudding?

Yes, Greek yogurt works well in chia yogurt pudding and makes it especially thick and creamy. If the mixture becomes too dense after chilling, loosen it with a splash of milk or water and stir before serving.

How do you stop chia yogurt pudding from getting lumpy?

Stir chia yogurt pudding thoroughly as soon as you combine the seeds and yogurt, then stir it again after a short rest. This separates clumps before the seeds swell and helps the mixture set evenly.

Can chia yogurt pudding be made without honey?

Yes, chia yogurt pudding can be made without honey. Use mashed banana, chopped ripe fruit, or unsweetened applesauce for sweetness, or leave it unsweetened and add a naturally sweet topping when serving.

What toppings go well with chia yogurt pudding?

Fresh berries, sliced banana, toasted nuts, and a little granola all work well on chia yogurt pudding. Add crunchy toppings just before eating so they keep their texture rather than softening in the chilled mixture.

Can you make chia yogurt pudding with frozen fruit?

Yes, frozen fruit can be used in chia yogurt pudding. Thaw it first and drain excess liquid if you want to avoid a runny texture, or add the fruit frozen as a topping just before serving.

How long does chia yogurt pudding last in the fridge?

Chia yogurt pudding usually keeps for up to two days in a covered container in the refrigerator. For the freshest texture, store fruit separately and add it just before eating.

Can chia yogurt pudding be frozen?

Yes, chia yogurt pudding can be frozen, but the yogurt may separate and become grainy after thawing. Freeze it in individual portions, thaw it in the refrigerator, and stir well before serving.

Can you eat chia yogurt pudding warm?

Yes, you can serve chia yogurt pudding warm, but heat it gently and stir often to prevent uneven heating. Add fresh fruit after warming, since heating it with the pudding can make it soft and watery.

Is chia yogurt pudding a good make-ahead breakfast?

Yes, chia yogurt pudding is convenient to prepare ahead because it thickens while chilling and is ready to serve in the morning. Keep it covered in the refrigerator, then add toppings shortly before eating.

Chia yogurt pudding Vitamins & Minerals

Vitamins

B12

0.63µg · 26% DV

B2

0.32mg · 25% DV

Biotin

5.76µg · 19% DV

B5

0.81mg · 16% DV

Minerals

Phosphorus

162mg · 23% DV

Calcium

216mg · 22% DV

Magnesium

68mg · 16% DV

Manganese

0.34mg · 15% DV

Potassium ⭐

288mg · 8% DV

Sodium

81mg · 4% DV

Chia yogurt pudding Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

7.2
Low

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

How to Burn Off Chia yogurt pudding

To burn the 198 calories in 1 cup (medium) (180 g):

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

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 pudding?

Chia yogurt pudding is made by stirring chia seeds into yogurt and leaving them to soften and thicken the mixture. Fruit, honey or another sweetener is often added. It has no single traditional place of origin; it is a simple, contemporary breakfast or snack that can be prepared ahead at home.

The texture is creamy with a gentle, seedy gel-like bite, while yogurt gives it a pleasant tang. In many English-speaking households it is served chilled, topped with berries, sliced banana, nuts or granola, and works as breakfast, a packed snack or a light dessert. Chia yogurt pudding offers some protein and fibre. For a less sweet bowl, rely on ripe fruit for flavour and use little or no added honey.

How Nutritious Is Chia yogurt pudding?

Nutrient density

High

70/ 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

Medium

56/ 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.

Is Chia yogurt 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 yogurt pudding Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Chia yogurt pudding 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 pudding Fat Profile

SATURATED

3.06g

MONOUNSATURATED

2.34g

POLYUNSATURATED

3.42g

⚖️

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.