1 cup (medium) of Kefir with chia seeds (200 g) has 150 calories. That works out to 75 calories per 100 g. It contains 12 g of carbs, 8.4 g of protein, 7 g of fat and 5.6 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Kefir with chia seeds?

Kefir with chia seeds combines kefir—a tangy, fermented milk drink associated with the Caucasus—with tiny chia seeds. As they sit in the liquid, the seeds absorb moisture and give the drink a thicker, softly gel-like texture.

Its mild sourness works well with chia’s subtle flavour. In places where kefir is commonly enjoyed, it can be served chilled at breakfast or as a snack; elsewhere, try it with oats, fruit or a little granola for a more filling bowl. The mixture provides protein and fibre, with 2.8 g of fibre per 100 g. For a lighter-tasting version, use plain kefir and add fresh fruit rather than sweetening it.

Kefir with chia seeds Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

4.2g

· 8% DV

Fat

3.5g

· 4% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 33% · Protein 23% · Fat 44%

Kefir with chia seeds Vitamins & Minerals

Vitamins

B12

0.35µg · 15% DV

0.17mg · 13% DV

0.45mg · 9% DV

Biotin

2.2µg · 7% DV

Minerals

Phosphorus

90mg · 13% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Magnesium

28mg · 7% DV

How Nutritious Is Kefir with chia seeds?

Nutrient density

High

70/ 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

Medium

53/ 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.

Kefir with chia seeds 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 Kefir with chia seeds

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

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

Is Kefir with chia seeds 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 Kefir with chia seeds Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Kefir with chia seeds Good For?

Vegan

— Not 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

Kefir with chia seeds Fat Profile

SATURATED

1.8g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 2.8:1

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

Compare Kefir with chia seeds

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Kefir with chia seeds vs Tzatziki15 kcal more per 100 g

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Kefir with chia seeds vs Cheddar Cheese327 kcal fewer per 100 g

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Kefir with chia seeds vs Tulum Cheese295 kcal fewer per 100 g

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Kefir with chia seeds vs Milk11 kcal more per 100 g

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Foods Similar to Kefir with chia seeds

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Kefir with chia seeds

What are the benefits of kefir with chia seeds?

Kefir with chia seeds combines kefir’s live cultures with chia’s fiber and plant-based omega-3 fats. It can be a nourishing snack, but it is not a treatment for digestive problems or any other health condition.

How do you make kefir with chia seeds?

To make kefir with chia seeds, stir the seeds into plain kefir and let the mixture stand until they soften and absorb some liquid. Stir again before serving, and add more kefir if the texture gets too thick.

Can you leave kefir with chia seeds overnight?

Yes, you can leave kefir with chia seeds overnight in a covered container in the refrigerator. The seeds will absorb more liquid and create a thicker, pudding-like texture; stir it before eating and loosen it with kefir if needed.

Does kefir with chia seeds help with weight loss?

Kefir with chia seeds does not cause weight loss on its own. Its protein and fiber may help you feel satisfied, especially when it replaces a less filling snack, but it is not a weight-loss remedy.

Can you drink kefir with chia seeds before bed?

Yes, kefir with chia seeds can be eaten or drunk before bed if it suits your digestion. It has no established sleep benefit, and the thickened texture may feel more like a small snack than a drink.

Do chia seeds in kefir need to be soaked?

Soaking chia seeds in kefir is not essential, but it softens them and makes the mixture easier to eat. Give the mixture time to thicken; if you prefer a thinner drink, stir in extra kefir.

Can kefir with chia seeds cause bloating?

Yes, kefir with chia seeds can cause bloating in some people, particularly when they are not used to much fiber or have trouble digesting dairy. Start with a small serving and increase it gradually if it feels comfortable.

Can you blend kefir with chia seeds?

Yes, you can blend kefir with chia seeds for a smoother drink, though blending breaks up the seeds and changes their texture. For a thicker result, let the mixture stand after blending so the chia can absorb liquid.

Why does kefir with chia seeds separate?

Kefir with chia seeds may separate as the seeds settle or absorb liquid unevenly; this is normal and does not by itself mean the mixture has spoiled. Stir it before serving and keep it refrigerated.

Is kefir with chia seeds good for breakfast?

Yes, kefir with chia seeds can work for breakfast as a quick, filling option. Let the seeds soften ahead of time, then add fruit or oats if you want a more substantial meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026