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Chia pudding Calories
Rich in omega-3, high fiber, plant-based protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia pudding (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 15 g of carbs, 6 g of protein, 10.5 g of fat and 9.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 3 (low), so it raises blood sugar slowly.
Chia pudding Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
15g
· 5% DV
Protein
6g
· 12% DV
Fat
10.5g
· 13% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 13% · Fat 53%
Chia pudding nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 9.8 g | 35% |
| Protein | 6 g | 12% |
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 pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| 2 tablespoon (medium) | 30 g | 36 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 pack (medium) | 180 g | 216 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 bottle (medium) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Chia pudding
What is chia pudding made of?
Chia pudding is made by soaking chia seeds in milk or another liquid until they form a thick, spoonable mixture. Many recipes add vanilla or a sweetener, then finish the pudding with fruit, nuts, or other toppings.
What is the chia-to-liquid ratio for chia pudding?
A common starting point for chia pudding is about 3 tablespoons of chia seeds to 1 cup of milk. Stir well, let it sit briefly, then adjust with more liquid or seeds if you prefer a thinner or thicker texture.
Can you make chia pudding overnight?
Yes, chia pudding is well suited to overnight preparation. Mix the seeds and liquid, refrigerate the covered container, and stir once after about 10 minutes to prevent clumps before leaving it to thicken overnight.
How long does chia pudding take to set?
Chia pudding usually needs a few hours in the refrigerator to thicken, though an overnight rest gives it a more even texture. If it is still loose, allow more time or stir in a little extra chia.
Why is my chia pudding watery?
Chia pudding is often watery because it contains too much liquid, has not rested long enough, or was not stirred evenly. Mix it again, add a small amount of chia seeds if needed, and give it more time to set.
How long does chia pudding last in the fridge?
Chia pudding keeps for about 3–5 days in a covered container in the refrigerator. For the freshest texture, store fruit and crunchy toppings separately and add them just before serving.
Can you freeze chia pudding?
Yes, chia pudding can be frozen in an airtight container, although thawing may make its texture less smooth. Defrost it in the refrigerator and stir thoroughly before eating; add a splash of milk if it has become too thick.
Can chia pudding be eaten warm?
Yes, chia pudding can be served warm. Heat it gently in a saucepan while stirring, or warm a portion briefly in the microwave; avoid boiling it, and add fresh toppings after heating.
Can chia pudding replace oatmeal for breakfast?
Chia pudding can take the place of oatmeal as a make-ahead breakfast, but the two have different textures and ingredients. Add fruit, nuts, or another topping to make the chia pudding more substantial and varied.
Is chia pudding good for weight loss?
Chia pudding can fit into a weight-loss eating plan because its thick texture and fiber may help make a serving filling. Keep in mind that large amounts of sweetener or calorie-dense toppings can change the overall meal.
Chia pudding Vitamins & Minerals
Vitamins
Vitamin K
30µg · 25% DV
B1
0.18mg · 15% DV
Folate
45µg · 11% DV
Biotin
3µg · 10% DV
Minerals
Manganese
0.75mg · 33% DV
Magnesium
90mg · 21% DV
Phosphorus
135mg · 19% DV
Copper
0.15mg · 17% DV
Potassium ⭐
165mg · 5% DV
Sodium
38mg · 2% DV
Chia pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia pudding
To burn the 180 calories in 1 cup (medium) (150 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 pudding?
Chia pudding is made by soaking chia seeds in milk or a plant-based drink until they absorb the liquid and thicken. Chia itself comes from a plant native to Central America, while the pudding is a simple preparation enjoyed in many places rather than a dish tied to one national cuisine. You can mix it the night before for an easy breakfast or snack.
Its mild flavour and soft, slightly gel-like texture pair well with fresh fruit, nuts, cinnamon or a little honey. It is often served chilled, including as a make-ahead breakfast in the UK, North America and elsewhere. Chia pudding provides fibre, plant-based protein and omega-3 fats; a 100 g portion has 6.5 g of fibre. For a less sweet version, use an unsweetened milk or plant drink and let fruit provide most of the sweetness.
How Nutritious Is Chia 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 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 pudding Contain Allergens?
No known major allergens
Which Diets Is Chia pudding Good For?
Vegan
✓ 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 pudding Fat Profile
SATURATED
1.05g
MONOUNSATURATED
0.9g
POLYUNSATURATED
4.35g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.