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Healthy pudding made with yogurt, chia seeds, often sweetened with honey or fruit
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 6.8 g | 24% |
| Protein | 9.4 g | 19% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| ½ cup (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 pack (small) | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 bottle (medium) | 200 g | 220 kcal |
| 1 cup (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 calories in 1 cup (medium) (180 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.
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.
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.
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.
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.
Contains these allergens:
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
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.