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Oat chia pudding Calories
Fiber-rich, omega-3-containing, filling breakfast or snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat chia pudding (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 29.2 g of carbs, 8.6 g of protein, 12.8 g of fat and 10.4 g of fiber. Its 1.5 mg of Manganese covers 67% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Oat chia pudding Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
29.2g
· 11% DV
Protein
8.6g
· 17% DV
Fat
12.8g
· 16% DV
Fiber
10.4g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 13% · Fat 43%
Oat chia pudding nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 29.2 g | 11% |
| Fiber | 10.4 g | 37% |
| Protein | 8.6 g | 17% |
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 Oat chia pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (grated) | 18 g | 26 kcal |
| 2 tablespoon (double) | 36 g | 53 kcal |
| 1 pack (mini) | 45 g | 66 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 serving (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Oat chia pudding
How do you make oat chia pudding?
Mix oats and chia seeds with milk, then refrigerate the mixture until it thickens. Stir it before serving to redistribute the seeds, and add fruit, nuts, or another topping for extra flavour and texture.
Can you make oat chia pudding the night before?
Yes, oat chia pudding is easy to prepare the night before. Refrigerating it in a covered container softens the oats and gives the chia seeds time to thicken the mixture; stir in a little milk if it is too dense.
Why is my oat chia pudding not thickening?
Oat chia pudding may stay runny if the chia seeds clump together, the mixture has not rested long enough, or there is too much liquid. Stir it thoroughly, chill it longer, and add a little more chia if needed.
Which milk works best in oat chia pudding?
Oat chia pudding works with dairy milk or plant-based milk, including soy, almond, and oat milk. Choose an unsweetened version if you want the oats, chia, and fruit to provide the main flavours without extra sweetness.
Do you need to cook the oats for oat chia pudding?
No, you do not need to cook the oats for oat chia pudding. They soften as the mixture chills, while the chia seeds thicken it; use rolled oats for more texture or finer oats for a softer result.
What toppings go well with oat chia pudding?
Fresh berries, sliced banana, nuts, seeds, and nut butter all pair well with oat chia pudding. Add toppings just before eating, especially juicy fruit, to keep the pudding from becoming watery during storage.
How long does oat chia pudding last in the fridge?
Oat chia pudding keeps for a few days in the fridge when stored in a sealed container. For the best texture, keep fresh fruit and crunchy toppings separate and add them shortly before serving.
Can you freeze oat chia pudding?
Yes, you can freeze oat chia pudding in a sealed, freezer-safe container, but thawed pudding may have a softer or uneven texture. Let it thaw in the fridge and stir well before serving; add fresh toppings afterward.
Is oat chia pudding a healthy breakfast?
Yes, oat chia pudding can be a nourishing breakfast because it combines oats and chia seeds, which provide fibre and make the mixture filling. Fruit or nuts can add variety, while sweet toppings can increase the overall sweetness.
Can oat chia pudding help with weight loss?
Oat chia pudding does not cause weight loss on its own, but its fibre-rich, filling texture may help some people feel satisfied between meals. Sweeteners and generous toppings can make a serving more energy-dense.
Oat chia pudding Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
B1
0.2mg · 17% DV
B6
0.14mg · 8% DV
B2
0.11mg · 8% DV
Minerals
Manganese
1.55mg · 67% DV
Phosphorus
302mg · 43% DV
Copper
0.34mg · 38% DV
Magnesium
140mg · 33% DV
Potassium ⭐
297mg · 9% DV
Sodium
58mg · 3% DV
Oat chia pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat chia pudding
To burn the 263 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 Oat chia pudding?
Oat chia pudding combines rolled oats and chia seeds with milk or a plant-based drink, which the seeds absorb as the mixture rests and thickens. It is a modern take on chia pudding rather than a dish tied to one particular regional tradition. Served cold, it has a soft, spoonable texture, with the oats adding substance and the chia giving it a lightly gelled consistency.
It is commonly prepared ahead for breakfast or a snack, then topped with fruit, nuts or a spoonful of yoghurt. The combination provides fibre and omega-3 fats, and makes a filling start to the day. For a less sweet version, use an unsweetened drink and let ripe fruit provide the sweetness.
How Nutritious Is Oat 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 Oat 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 Oat chia pudding Contain Allergens?
No known major allergens
Which Diets Is Oat chia pudding Good For?
Vegan
✓ 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
Oat chia pudding Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.8g
POLYUNSATURATED
7.74g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.