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Chia pudding Calories
Rich in omega-3, high fiber, plant-based protein, made with milk or plant milk
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 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 35 (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
9g
· 32% 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 | 30 mg | 1% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 9 g | 32% |
| 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 cup (small) | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 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?
Chia pudding is a chilled mixture of chia seeds and liquid that thickens as the seeds absorb moisture. It is often made with dairy or plant milk and served with fruit, nuts, spices, or other toppings.
How do you make chia pudding?
Mix chia seeds with milk or a plant-based alternative, stir well, and refrigerate until thick. Stirring again shortly after the first mix helps prevent clumps; add fruit or flavourings before serving.
Does chia pudding have to sit overnight?
No, chia pudding does not have to sit overnight, though a longer chill gives it time to thicken fully. Make it ahead for breakfast, or wait until it has a spoonable texture before serving.
How do you make chia pudding thicker?
To thicken chia pudding, stir in a little more chia and give it additional time in the refrigerator. If the seeds have not been mixed evenly, stir thoroughly first so they can absorb liquid rather than remain in clumps.
How long does chia pudding last in the fridge?
Chia pudding usually keeps for a few days in a covered container in the refrigerator. Toppings such as fresh fruit may shorten its keeping time, so add them close to serving and discard pudding that smells or looks spoiled.
Can you make chia pudding with water instead of milk?
Yes, chia pudding can be made with water, but it will taste less creamy and rich than a version made with milk. Add fruit, spices, or another flavouring if you want a more rounded taste.
Can chia pudding be frozen?
Yes, chia pudding can be frozen in a sealed freezer-safe container, though thawing may change its texture. Defrost it in the refrigerator and stir well before eating; add fresh toppings after thawing.
Can you heat chia pudding?
Yes, you can warm chia pudding gently on the stove or in a microwave-safe bowl. It becomes thicker and more porridge-like when hot, so stir as it warms and loosen it with a splash of milk if needed.
What toppings go well with chia pudding?
Fresh berries, sliced banana, nuts, seeds, cinnamon, and cocoa all work well on chia pudding. Add crunchy toppings just before eating so they keep their texture rather than softening in the pudding.
Why does chia pudding taste gritty?
Chia pudding can feel gritty when the seeds have not absorbed enough liquid or when their texture is simply noticeable in the mixture. Let it chill longer and stir again; blending the finished pudding makes it smoother.
Chia pudding Vitamins & Minerals
Vitamins
Vitamin K
27µg · 23% DV
B1
0.22mg · 18% DV
Biotin
3µg · 10% DV
Folate
37.5µg · 9% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.75mg · 33% DV
Magnesium
105mg · 25% DV
Phosphorus
143mg · 20% DV
Potassium ⭐
165mg · 5% DV
Sodium
30mg · 1% 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 swell and thicken the mixture. The seeds come from a plant native to Mexico and Central America; the pudding is a contemporary breakfast and snack rather than a single traditional dish.
Its mild flavour and soft, gel-like texture pair well with fruit, nuts, cocoa or spices. Across the English-speaking world, it is commonly chilled and served for breakfast or as a snack, often prepared ahead in jars. It contributes fibre and plant protein; per 100 g, it provides 6 g of fibre. For a less sweet bowl, use unsweetened milk or a plant-based drink and add ripe fruit for flavour.
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 3
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.