Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein Chia Pudding Calories
High-protein dessert made with chia seeds, protein powder, and milk
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein Chia Pudding (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 14.4 g of carbs, 15.3 g of protein, 9.9 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 35 (low), so it raises blood sugar slowly.
Protein Chia Pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
14.4g
· 5% DV
Protein
15.3g
· 31% DV
Fat
9.9g
· 13% 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 28% · Protein 29% · Fat 43%
Protein Chia Pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 9.4 g | 34% |
| Protein | 15.3 g | 31% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Protein Chia Pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| 2 tablespoon (thick) | 30 g | 36 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 pack (small) | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 1 piece (medium) | 150 g | 180 kcal |
| 1 bottle (medium) | 200 g | 240 kcal |
| 1 cup (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Protein Chia Pudding
How do you make Protein Chia Pudding?
To make Protein Chia Pudding, stir chia seeds and protein powder into milk until evenly combined. Stir again after a short pause to break up clumps, then refrigerate until thick. Add fruit or nuts just before serving.
Can you make Protein Chia Pudding without protein powder?
Yes, you can make Protein Chia Pudding without protein powder by mixing chia seeds with milk and letting them thicken. It will be closer to regular chia pudding, with a different taste and texture; sweeten or flavor it to suit.
Why is my Protein Chia Pudding gritty?
Protein Chia Pudding can feel gritty when the chia seeds have not fully hydrated or the powder has clumped. Mix the ingredients thoroughly, stir once more shortly after combining, and give the pudding more time to chill.
What is the best chia-to-liquid ratio for Protein Chia Pudding?
A useful starting point for Protein Chia Pudding is about 3 tablespoons of chia seeds for each cup of milk. Protein powder can make the mixture thicker, so add a little extra milk if it becomes too dense.
Can Protein Chia Pudding be made with plant milk?
Yes, Protein Chia Pudding can be made with plant milk instead of dairy milk. Choose an unsweetened variety if you want to control the sweetness, and check that the protein powder dissolves smoothly in the milk you use.
Can you freeze Protein Chia Pudding?
You can freeze Protein Chia Pudding, but thawing may make its texture less smooth or cause some separation. Refrigerating it for a few days is usually better for texture; stir it well after thawing if you do freeze it.
How do you fix runny Protein Chia Pudding?
To fix runny Protein Chia Pudding, stir it thoroughly and leave it in the refrigerator longer so the chia seeds can absorb more liquid. If it is still too loose, mix in a little more chia and allow it to thicken again.
Is Protein Chia Pudding a good breakfast to prepare ahead?
Yes, Protein Chia Pudding works well as a make-ahead breakfast because it thickens in the refrigerator overnight. Keep it covered and add toppings such as fresh berries or crunchy nuts shortly before eating.
What toppings go well with Protein Chia Pudding?
Fresh berries, banana, chopped nuts, cocoa, and nut butter all pair well with Protein Chia Pudding. Match the toppings to the protein powder’s flavor, and add crunchy ingredients at serving time to keep their texture.
Is Protein Chia Pudding good before a workout?
Protein Chia Pudding can be eaten before a workout, but its thick, fibre-rich texture may feel heavy if eaten immediately beforehand. If that happens, have it earlier or choose a smaller portion and allow time to digest.
Protein Chia Pudding Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
Vitamin K
28.8µg · 24% DV
B2
0.29mg · 22% DV
Biotin
4.5µg · 15% DV
Minerals
Copper
0.32mg · 36% DV
Phosphorus
198mg · 28% DV
Magnesium
108mg · 26% DV
Calcium
252mg · 25% DV
Potassium ⭐
306mg · 9% DV
Sodium
108mg · 5% DV
Protein Chia Pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Chia Pudding
To burn the 216 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 Protein Chia Pudding?
Protein Chia Pudding is a modern spoonable pudding made by combining chia seeds, milk and protein powder, then letting the seeds absorb liquid and thicken the mixture. Chia has a long history as a crop in parts of Central America, while this protein-enriched pudding is a contemporary breakfast or snack rather than a traditional dish.
The texture is soft and creamy, with the seeds lending a gentle gel-like bite. It works well chilled for breakfast, a post-workout snack or a simple dessert; fresh fruit, nuts or a little cinnamon make easy toppings. With 8.5 g of protein and 5.2 g of fibre per 100 g, it is a more filling choice than many sweet puddings. For a lighter bowl, top it with fruit rather than adding extra sweetener.
How Nutritious Is Protein 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 Protein 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 Protein Chia Pudding Contain Allergens?
Contains these allergens:
Which Diets Is Protein Chia Pudding Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein Chia Pudding Fat Profile
SATURATED
2.16g
MONOUNSATURATED
1.26g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Protein Chia Pudding
Foods Similar to Protein Chia Pudding
Have another question about Protein Chia Pudding?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.