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Yogurt, chia and mixed-berry protein pudding Calories
Made with protein powder, yogurt, chia seeds and mixed berries; provides protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt, chia and mixed-berry protein pudding (200 g) has 10 calories. That works out to 5 calories per 100 g. It contains 50.8 g of carbs, 16.9 g of protein, 3.1 g of fat and 27.7 g of fiber. Its 260 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt, chia and mixed-berry protein pudding Nutrition Facts
Selected: 1 cup (medium) · 200 g
10
KCAL / 200G
Carbs
50.8g
· 18% DV
Protein
16.9g
· 34% DV
Fat
3.1g
· 4% DV
Fiber
27.7g
· 99% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 23% · Fat 9%
Yogurt, chia and mixed-berry protein pudding nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.06 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 50.8 g | 18% |
| Fiber | 27.7 g | 99% |
| Protein | 16.9 g | 34% |
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 Yogurt, chia and mixed-berry protein pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 10 kcal |
| 6 tablespoon (medium) | 90 g | 5 kcal |
| 100 g | 100 g | 5 kcal |
| 1 serving (small) | 120 g | 6 kcal |
| 1 cup (small) | 150 g | 8 kcal |
| 1 piece (medium) | 150 g | 8 kcal |
| 1 serving (medium) | 180 g | 9 kcal |
| 1 cup (large) | 250 g | 13 kcal |
| 1 serving (extra large) | 300 g | 15 kcal |
Calculated from 5 calories per 100 g.
Frequently Asked Questions About Yogurt, chia and mixed-berry protein pudding
How do you make yogurt, chia and mixed-berry protein pudding?
Stir yogurt, protein powder and chia seeds until smooth, then fold in the berries. Refrigerate until the chia softens and the mixture thickens. Add a few extra berries on top before serving for freshness and texture.
Can you make yogurt, chia and mixed-berry protein pudding the night before?
Yes. Mix it in a covered container and refrigerate overnight; the chia seeds will absorb moisture and thicken the pudding. If you want the berries to stay firmer, reserve some and add them just before eating.
Can you use frozen berries in yogurt, chia and mixed-berry protein pudding?
Yes, frozen mixed berries work well. Thaw and drain them first to avoid adding excess liquid, which can make the pudding runny. You can also stir them in while still frozen, but expect a softer texture as they thaw.
Why is yogurt, chia and mixed-berry protein pudding runny?
It is usually runny because the chia seeds have not had enough time to absorb liquid, or the mixture contains extra moisture from thawed berries. Chill it longer, or stir in a little more chia and let it rest again.
Which protein powder works best in yogurt, chia and mixed-berry protein pudding?
Whey protein is a common choice, while pea or soy protein powder works for a dairy-free variation. The powder’s flavor affects the finished pudding, so plain or vanilla varieties usually pair well with mixed berries.
How long does yogurt, chia and mixed-berry protein pudding keep in the fridge?
Keep it covered in the refrigerator and eat it within a day or two. The berries may release juice and soften over time. Discard the pudding if you notice mold, an off smell or an unusual change in appearance.
Can you make yogurt, chia and mixed-berry protein pudding without protein powder?
Yes, you can leave out the protein powder and still make a chia-and-yogurt pudding with berries. It will have a different texture and less protein, so adjust the yogurt or other ingredients to suit the consistency you like.
Is yogurt, chia and mixed-berry protein pudding good after a workout?
Yes, it can work as a post-workout snack: yogurt and protein powder provide protein, while the berries add carbohydrates. For a more filling meal after exercise, serve it with oats or another carbohydrate-rich food.
How can you sweeten yogurt, chia and mixed-berry protein pudding without adding sugar?
Use ripe mashed banana or a few mashed dates for sweetness, or choose an unsweetened protein powder and let the berries provide the flavor. Taste the mixture before adding anything, since flavored powders can already make it sweet.
Does yogurt, chia and mixed-berry protein pudding help with weight loss?
It does not cause weight loss on its own, but its protein and fiber can make a snack more filling. It may fit into a weight-management eating pattern; keep sweeteners and toppings in mind when serving it.
Yogurt, chia and mixed-berry protein pudding Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.3mg · 23% DV
Vitamin C
16mg · 18% DV
Vitamin K
20µg · 17% DV
Minerals
Phosphorus
260mg · 37% DV
Copper
0.3mg · 33% DV
Manganese
0.7mg · 30% DV
Iodine
40µg · 27% DV
Potassium ⭐
360mg · 11% DV
Sodium
90mg · 4% DV
Yogurt, chia and mixed-berry protein pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt, chia and mixed-berry protein pudding
To burn the 10 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 Yogurt, chia and mixed-berry protein pudding?
Yogurt, chia and mixed-berry protein pudding is a contemporary, no-bake pudding made with yogurt, protein powder, chia seeds and berries. It is not tied to one traditional regional recipe: the chia thickens the yogurt as it rests, while the berries bring a bright, tart contrast to its creamy base.
Serve it chilled for breakfast, as a snack, or as a simple dessert; it suits meal-prep routines because it can be made ahead. The yogurt and protein powder make it a protein-forward choice, while chia and berries contribute fibre. For a lighter texture or less concentrated protein, use less powder and add extra yogurt or fresh fruit.
How Nutritious Is Yogurt, chia and mixed-berry protein 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
Very 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 Yogurt, chia and mixed-berry protein 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 Yogurt, chia and mixed-berry protein pudding Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt, chia and mixed-berry protein 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
Yogurt, chia and mixed-berry protein pudding Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1.6g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.