1 cup (medium) of Chia oat pudding (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 30.2 g of carbs, 8.3 g of protein, 12.8 g of fat and 10.4 g of fiber. Its 2.1 mg of Manganese covers 90% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

Chia oat pudding Nutrition Facts

Selected: 100 g

146

KCAL / 100G

Carbs

16.8g

· 6% DV

Protein

4.6g

· 9% DV

Fat

7.1g

· 9% DV

Fiber

5.8g

· 21% DV

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

Calories come from: Carbs 45% · Protein 12% · Fat 43%

Chia oat pudding Vitamins & Minerals

Vitamins

0.12mg · 10% DV

Biotin

3µg · 10% DV

0.06mg · 5% DV

0.25mg · 5% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Magnesium

92mg · 22% DV

Selenium

8.4µg · 15% DV

How Nutritious Is Chia oat pudding?

Nutrient density

High

72/ 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

High

61/ 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.

Chia oat pudding Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Chia oat pudding

To burn the 146 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.8g

MONOUNSATURATED

0.9g

POLYUNSATURATED

4.6g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Chia oat pudding

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Foods Similar to Chia oat pudding

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

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Frequently Asked Questions About Chia oat pudding

How many calories are in chia oat pudding?

Chia oat pudding contains 146 calories per 100 g. The same amount provides 4.6 g of protein, 16.8 g of carbohydrates, and 7.1 g of fat.

Is chia oat pudding low glycemic?

Chia oat pudding has a glycemic index of 42, which is considered low. It also provides 5.8 g of fiber per 100 g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026