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Raspberry chia pudding Calories
Fiber-rich chia pudding with raspberry and omega-3 fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raspberry chia pudding (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 22.1 g of carbs, 7.4 g of protein, 12.1 g of fat and 12.2 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Raspberry chia pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
22.1g
· 8% DV
Protein
7.4g
· 15% DV
Fat
12.1g
· 16% DV
Fiber
12.2g
· 44% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 13% · Fat 48%
Raspberry chia pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 22.1 g | 8% |
| Fiber | 12.2 g | 44% |
| Protein | 7.4 g | 15% |
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 Raspberry chia pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (thick) | 18 g | 23 kcal |
| 2 tablespoon (thick) | 36 g | 46 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Raspberry chia pudding
How do you make Raspberry chia pudding?
Raspberry chia pudding is made by stirring chia seeds into milk or a milk alternative and chilling the mixture until thick. Fold in fresh or mashed raspberries before serving, or layer them with the pudding in a jar.
Why is my Raspberry chia pudding still runny?
Raspberry chia pudding can stay runny if it has not chilled long enough or the seeds clumped instead of absorbing liquid evenly. Stir it again and leave it to chill longer; if needed, add a little more chia and let it thicken.
Can you make Raspberry chia pudding the night before?
Yes, Raspberry chia pudding works well as an overnight breakfast because chilling gives the chia seeds time to absorb liquid. Cover it and refrigerate it; add delicate toppings such as fresh raspberries or crunchy granola just before eating.
How long does Raspberry chia pudding last in the fridge?
Raspberry chia pudding generally keeps for about three days in a covered container in the refrigerator. For the freshest texture, store fresh raspberries separately and add them when serving; discard the pudding if it develops an unusual smell or appearance.
Can you use frozen raspberries in Raspberry chia pudding?
Yes, frozen raspberries work in Raspberry chia pudding. Thaw them first and include their juices for more berry flavor, but check the consistency afterward because the extra liquid can make the pudding thinner.
How do you stop Raspberry chia pudding from clumping?
To keep Raspberry chia pudding smooth, stir the seeds thoroughly into the liquid and stir again after the mixture has rested briefly. This separates clumps before they set; a small whisk or a jar shaken firmly can also help.
Can you make Raspberry chia pudding without yogurt?
Yes, Raspberry chia pudding does not need yogurt; milk or a plant-based drink can provide the liquid. If you want a creamy texture without yogurt, blend some of the raspberries into the liquid before mixing in the chia seeds.
What can you put on top of Raspberry chia pudding?
Raspberry chia pudding pairs well with fresh berries, sliced banana, chopped nuts, coconut, or granola. Add crunchy toppings just before eating so they do not soften, and use extra fruit if you want more sweetness without adding a sweetener.
Can Raspberry chia pudding be frozen?
Yes, Raspberry chia pudding can be frozen, although thawing may make its texture less even. Freeze it in a sealed container, thaw it in the refrigerator, then stir well before serving; add fresh raspberries afterward for a brighter texture.
Is Raspberry chia pudding a good make-ahead breakfast?
Yes, Raspberry chia pudding is convenient for meal prep because it can be portioned into jars and refrigerated ahead of time. Keep toppings separate until serving, especially granola or nuts, so they retain their crunch.
Raspberry chia pudding Vitamins & Minerals
Vitamins
Vitamin C
14.04mg · 16% DV
Biotin
4.5µg · 15% DV
B3
1.98mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Manganese
1.12mg · 49% DV
Phosphorus
333mg · 48% DV
Copper
0.32mg · 36% DV
Magnesium
140mg · 33% DV
Potassium ⭐
297mg · 9% DV
Sodium
32mg · 1% DV
Raspberry chia pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raspberry chia pudding
To burn the 230 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 Raspberry chia pudding?
Raspberry chia pudding is made by soaking chia seeds in milk or a plant-based drink until they thicken, then adding raspberries. Chia seeds have roots in Central America, while this simple pudding is now enjoyed as an easy breakfast, snack or dessert in many places.
The seeds create a soft, spoonable, gel-like texture, with the berries bringing a fresh, tart note. It suits a make-ahead breakfast or a light sweet bite; top it with fresh fruit or a spoonful of yoghurt if you like. Chia makes it notably high in fibre and provides plant-based omega-3 fats. For a looser consistency, stir in a little extra milk before serving.
How Nutritious Is Raspberry 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 Raspberry 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 Raspberry chia pudding Contain Allergens?
No known major allergens
Which Diets Is Raspberry 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
Raspberry chia pudding Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.44g
POLYUNSATURATED
8.1g
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.