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Lactose-Free Kefir Cocoa Chia Pudding Calories
Source of fiber, protein, and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lactose-Free Kefir Cocoa Chia Pudding (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 18.4 g of carbs, 9.2 g of protein, 12.2 g of fat and 9.4 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Lactose-Free Kefir Cocoa Chia Pudding Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
18.4g
· 7% DV
Protein
9.2g
· 18% DV
Fat
12.2g
· 16% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 17% · Fat 50%
Lactose-Free Kefir Cocoa Chia Pudding nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 9.4 g | 34% |
| Protein | 9.2 g | 18% |
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 Serving of Lactose-Free Kefir Cocoa Chia Pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 120 g | 142 kcal |
| 1 pack (medium) | 150 g | 177 kcal |
| 1 pack (large) | 200 g | 236 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (extra large) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Lactose-Free Kefir Cocoa Chia Pudding
How do you make Lactose-Free Kefir Cocoa Chia Pudding?
Mix lactose-free kefir with cocoa and chia seeds until evenly combined. Stir again after a few minutes to break up clumps, then chill until the seeds thicken the mixture. Add fruit, nuts, or another topping just before serving.
Can you make Lactose-Free Kefir Cocoa Chia Pudding the night before?
Yes, Lactose-Free Kefir Cocoa Chia Pudding can be prepared the night before. Chilling it overnight gives the chia seeds time to absorb liquid and set; stir it before eating, and add fresh toppings in the morning.
Why is my Lactose-Free Kefir Cocoa Chia Pudding still runny?
Lactose-Free Kefir Cocoa Chia Pudding may stay runny if it has not chilled long enough or the chia seeds clumped instead of dispersing. Stir the mixture again, return it to the refrigerator, and give the seeds more time to absorb the kefir.
How long does Lactose-Free Kefir Cocoa Chia Pudding last in the fridge?
Lactose-Free Kefir Cocoa Chia Pudding keeps for about 2–3 days in a covered container in the refrigerator. Store fruit and crunchy toppings separately and add them when serving so they do not become soggy.
Can you use yogurt instead of kefir in Lactose-Free Kefir Cocoa Chia Pudding?
Yes, yogurt can replace kefir in Lactose-Free Kefir Cocoa Chia Pudding, though the result will be thicker and less tangy. Loosen it with a little milk or water if needed, then chill until the chia seeds have set.
Can Lactose-Free Kefir Cocoa Chia Pudding be eaten warm?
It is usually served chilled, but Lactose-Free Kefir Cocoa Chia Pudding can be gently warmed if you prefer it warm. Heat it briefly and stir; boiling is unnecessary and may make the kefir separate or alter the pudding's texture.
Does Lactose-Free Kefir Cocoa Chia Pudding need added sweetener?
No, Lactose-Free Kefir Cocoa Chia Pudding does not have to contain added sweetener. Unsweetened cocoa and kefir make a tangy, mildly bitter pudding; ripe banana, berries, or a small amount of honey can sweeten it to taste.
Can you freeze Lactose-Free Kefir Cocoa Chia Pudding?
Yes, Lactose-Free Kefir Cocoa Chia Pudding can be frozen, although thawing may change its texture and make it less smooth. Freeze it in a sealed container, thaw it in the refrigerator, and stir well before serving.
Is Lactose-Free Kefir Cocoa Chia Pudding a good make-ahead breakfast?
Yes, Lactose-Free Kefir Cocoa Chia Pudding works well as a make-ahead breakfast because it sets in the refrigerator and is ready to serve. Prepare individual portions, then add fresh fruit or nuts in the morning for extra variety.
Can children eat Lactose-Free Kefir Cocoa Chia Pudding?
Yes, children who already eat chia and dairy can have Lactose-Free Kefir Cocoa Chia Pudding as part of a varied diet. Serve an age-appropriate texture and portion, and remember that lactose-free kefir still contains milk proteins.
Lactose-Free Kefir Cocoa Chia Pudding Vitamins & Minerals
Vitamins
B2
0.34mg · 26% DV
B12
0.58µg · 24% DV
B1
0.13mg · 11% DV
B5
0.36mg · 7% DV
Minerals
Copper
0.32mg · 36% DV
Phosphorus
250mg · 36% DV
Manganese
0.76mg · 33% DV
Calcium
256mg · 26% DV
Potassium ⭐
324mg · 10% DV
Sodium
86mg · 4% DV
Lactose-Free Kefir Cocoa Chia Pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lactose-Free Kefir Cocoa Chia Pudding
To burn the 212 calories in 1 serving (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 Lactose-Free Kefir Cocoa Chia Pudding?
Lactose-Free Kefir Cocoa Chia Pudding is a chilled, spoonable mixture of chia seeds, lactose-free kefir and cocoa. It is a contemporary make-ahead recipe rather than a traditional dish from one particular place. As the seeds soak, they thicken the kefir into a soft, lightly gelled pudding, while cocoa brings a gently bitter chocolate flavour. The texture is pleasantly creamy with the tiny seeds still noticeable.
It works for breakfast or a snack, and can be served straight from the fridge with fruit or a little crunch from nuts. Chia contributes fibre and omega-3, while kefir adds protein; the pudding provides 5.2 g of fibre per 100 g. For a lighter bowl, keep added sweetener modest and use fresh fruit for extra sweetness. Make it ahead so the seeds have time to soften and thicken the mixture.
How Nutritious Is Lactose-Free Kefir Cocoa 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 Lactose-Free Kefir Cocoa 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 Lactose-Free Kefir Cocoa Chia Pudding Contain Allergens?
Contains these allergens:
Which Diets Is Lactose-Free Kefir Cocoa Chia Pudding Good For?
Vegan
— Not 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
Lactose-Free Kefir Cocoa Chia Pudding Fat Profile
SATURATED
2.61g
MONOUNSATURATED
2.34g
POLYUNSATURATED
5.67g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.