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Light yogurt chia pudding Calories
A light pudding made with low-fat yogurt and chia seeds, providing fiber and protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Light yogurt chia pudding (200 g) has 184 calories. That works out to 92 calories per 100 g. It contains 14.4 g of carbs, 10.4 g of protein, 7.4 g of fat and 5.4 g of fiber. Its 234 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Light yogurt chia pudding Nutrition Facts
Selected: 1 cup (medium) · 200 g
184
KCAL / 200G
Carbs
14.4g
· 5% DV
Protein
10.4g
· 21% DV
Fat
7.4g
· 9% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 25% · Fat 40%
Light yogurt chia pudding nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 5.4 g | 19% |
| Protein | 10.4 g | 21% |
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 Light yogurt chia pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 184 kcal |
| 1 tablespoon (small) | 25 g | 23 kcal |
| 3 tablespoon (small) | 75 g | 69 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 150 g | 138 kcal |
| 1 serving (medium) | 180 g | 166 kcal |
| 1 serving (large) | 250 g | 230 kcal |
| 1 bottle (large) | 300 g | 276 kcal |
| 2 cup (extra large) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Light yogurt chia pudding
How do you make Light yogurt chia pudding?
Light yogurt chia pudding is made by stirring chia seeds into light yogurt and chilling the mixture until it thickens. Stir it again shortly after mixing to prevent clumps, then add fruit, nuts, or other toppings just before serving.
Why is my Light yogurt chia pudding still runny?
Light yogurt chia pudding usually stays runny because it has not chilled long enough or contains too little chia. Stir it again and leave it in the refrigerator longer; if needed, mix in a little more chia and let it thicken.
How long does Light yogurt chia pudding take to set?
Light yogurt chia pudding needs a few hours in the refrigerator to set, and making it the night before is the easiest option. Check the texture before serving and give it more time to chill if it still seems loose.
Can you make Light yogurt chia pudding the night before?
Yes, Light yogurt chia pudding is well suited to overnight preparation. Cover it and refrigerate it, then stir before eating; add fresh berries or other juicy toppings at serving time so they do not make the pudding watery.
What toppings go well with Light yogurt chia pudding?
Fresh berries, sliced banana, nuts, cinnamon, and a little granola all pair well with Light yogurt chia pudding. Add toppings just before serving to keep crunchy ingredients crisp and prevent fresh fruit from releasing too much liquid.
Do you need to grind chia seeds for Light yogurt chia pudding?
No, you do not need to grind chia seeds for Light yogurt chia pudding. Whole seeds absorb moisture and create the characteristic thick texture; grinding them makes the pudding smoother and can cause it to thicken differently.
Can you use frozen fruit in Light yogurt chia pudding?
Yes, you can use frozen fruit with Light yogurt chia pudding. Thaw and drain it first if you want to avoid extra liquid, or add it frozen and allow time for it to soften in the refrigerator before serving.
Can you sweeten Light yogurt chia pudding without sugar?
Yes, ripe banana or mashed berries can sweeten Light yogurt chia pudding without adding table sugar. Stir the fruit into the yogurt and chia before chilling, or use it as a topping if you prefer a less sweet base.
Is Light yogurt chia pudding a good breakfast before a workout?
Yes, Light yogurt chia pudding can work as a pre-workout breakfast, particularly when you add fruit for carbohydrate. Eat it early enough to feel comfortable during exercise, since chia’s fiber can feel heavy for some people.
Can Light yogurt chia pudding help with weight loss?
Light yogurt chia pudding may help you feel satisfied because it contains protein and fiber, but it does not cause weight loss on its own. Keep toppings such as granola, honey, and nuts in mind, since they can make the serving more substantial.
Light yogurt chia pudding Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B2
0.24mg · 18% DV
B5
0.7mg · 14% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
234mg · 33% DV
Copper
0.24mg · 27% DV
Manganese
0.56mg · 24% DV
Iodine
36µg · 24% DV
Potassium ⭐
290mg · 9% DV
Sodium
96mg · 4% DV
Light yogurt chia pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light yogurt chia pudding
To burn the 184 calories in 1 cup (medium) (200 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 Light yogurt chia pudding?
Light yogurt chia pudding combines chia seeds with low-fat yogurt and is left to thicken into a spoonable breakfast or snack. Chia seeds have a long history in Central America; this yogurt-based pudding is a modern, widely adaptable way to enjoy them.
As the seeds absorb moisture, they become soft with a gently gel-like texture, while the yogurt adds a cool, tangy creaminess. It is often topped with fruit or nuts and served for breakfast or as a snack; you can also prepare it ahead for an easy grab-and-go option. The combination offers fibre and protein without feeling especially heavy. For a lighter topping, choose fresh fruit rather than a sweet sauce.
How Nutritious Is Light yogurt 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
Medium
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 Light yogurt 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 Light yogurt chia pudding Contain Allergens?
Contains these allergens:
Which Diets Is Light yogurt 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
Light yogurt chia pudding Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1.16g
POLYUNSATURATED
3.1g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.