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Chia oat pudding Calories
High in fiber and omega-3, filling breakfast or snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia oat pudding (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 30.4 g of carbs, 8.6 g of protein, 12.2 g of fat and 11 g of fiber. Its 1.9 mg of Manganese covers 82% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Chia oat pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
30.4g
· 11% DV
Protein
8.6g
· 17% DV
Fat
12.2g
· 16% DV
Fiber
11g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 13% · Fat 41%
Chia oat pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 30.4 g | 11% |
| Fiber | 11 g | 39% |
| Protein | 8.6 g | 17% |
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 oat pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (whole) | 18 g | 26 kcal |
| 2 tablespoon (double) | 36 g | 53 kcal |
| 1 pack (mini) | 45 g | 66 kcal |
| ½ cup (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 150 g | 219 kcal |
| 1 serving (large) | 220 g | 321 kcal |
| 1.5 cup (large) | 270 g | 394 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Chia oat pudding
How do you make chia oat pudding?
Mix rolled oats and chia seeds with milk or a plant-based drink, then refrigerate the mixture for several hours or overnight. Stir it again before serving and add fruit, nuts, or another topping for extra flavor and texture.
What is the difference between chia oat pudding and overnight oats?
Chia oat pudding includes chia seeds as well as oats, while overnight oats are usually oats soaked in liquid. Chia seeds absorb liquid and give the mixture a thicker, pudding-like texture.
Why is my chia oat pudding still runny?
Chia oat pudding can stay runny if it has not rested long enough or contains too much liquid for the amount of chia and oats. Stir it again after a few minutes to break up clumps, then give it more time to thicken in the fridge.
How long does chia oat pudding last in the fridge?
Chia oat pudding generally keeps for about three days in a covered container in the refrigerator. Add fresh fruit just before eating rather than storing it in the pudding, where it can soften and release juice.
Can you heat chia oat pudding?
Yes, you can eat chia oat pudding warm. Heat it gently on the stove or in a microwave, stirring as it warms. If it becomes too thick, loosen it with a little milk or water.
Can you make chia oat pudding with yogurt instead of milk?
Yes, yogurt works in chia oat pudding, though it makes a thicker mixture than milk. Stir in a little water or milk to loosen it, refrigerate until the oats and chia soften, and mix again before serving.
What ratio of chia seeds to oats works for chia oat pudding?
A useful starting point is one part chia seeds to about four parts oats by volume, then add enough liquid to cover the mixture well. Adjust the liquid after chilling: more makes a softer pudding, while less gives a thicker one.
What are the best toppings for chia oat pudding?
Fresh berries, sliced banana, chopped nuts, and a spoonful of nut butter are popular toppings for chia oat pudding. Add crunchy toppings just before eating so they do not soften while the pudding sits.
Can chia oat pudding be frozen?
Yes, chia oat pudding can be frozen in individual portions, but its texture may separate or become softer after thawing. Defrost it in the refrigerator, stir well, and add fresh toppings afterward.
Is chia oat pudding a filling breakfast?
Yes, chia oat pudding can make a filling breakfast because the oats and chia seeds absorb liquid and form a thick meal. Add fruit or nuts for variety, and prepare it ahead when you need a quick morning option.
Chia oat pudding Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Biotin
5.4µg · 18% DV
B5
0.5mg · 10% DV
B6
0.14mg · 8% DV
Minerals
Manganese
1.89mg · 82% DV
Phosphorus
324mg · 46% DV
Copper
0.4mg · 44% DV
Magnesium
158mg · 38% DV
Potassium ⭐
297mg · 9% DV
Sodium
32mg · 1% DV
Chia oat pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia oat pudding
To burn the 263 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.
What is Chia oat pudding?
Chia oat pudding combines rolled oats and chia seeds with milk, yoghurt or a plant-based drink, then rests until thick. It is a modern, make-ahead breakfast rather than a dish with one clear traditional home; versions of it are popular wherever overnight oats have caught on. As the mixture chills, the oats soften and the chia seeds give it a spoonable, slightly gel-like texture.
Mild and gently sweet, it is usually served cold for breakfast or as a snack, with fruit, nuts, cinnamon or a little honey. It brings together fibre and omega-3 in a filling bowl. For a lighter version, skip added sweetener and let ripe fruit provide the sweetness; a spoonful of yoghurt or a splash of milk can loosen it just before serving.
How Nutritious Is Chia oat pudding?
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
High
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 oat 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 oat pudding Contain Allergens?
Contains these allergens:
Which Diets Is Chia oat pudding Good For?
Vegan
✓ 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 oat pudding Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.98g
POLYUNSATURATED
7.38g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.