Chia oat pudding

Breakfast

Item Rating: 82/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		79.4 mg	3%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	12.7 g	45%
	Sugars	7.9 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		3.2 mg	17%
Potassium		238.1 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 114 cal (33.4%)

Protein: 38 cal (11.1%)

Carbs: 190 cal (55.6%)

About Chia oat pudding

Chia oat pudding is a nutritious and versatile dish made by combining chia seeds, oats, and a liquid such as milk or plant-based alternatives. This breakfast or snack originates from modern health food trends, inspired by ancient Aztec and Mayan uses of chia seeds. It is popular in Western cuisine and health-conscious diets due to its nutrient-rich profile. Chia seeds are an excellent source of omega-3 fatty acids, fiber (34 grams per 100 grams), and complete protein, while oats contribute additional fiber, iron, and B vitamins. Depending on the added ingredients, such as fruits, nuts, or sweeteners, the pudding can be customized to enhance its nutrient content and flavor.

Health Benefits

• High in omega-3 fatty acids from chia seeds, which support brain health and reduce inflammation.
• Provides 10-12 grams of dietary fiber per serving, aiding in digestion and promoting gut health.
• Rich in magnesium (up to 92 mg per serving depending on ingredient proportions), which supports muscle and nerve function.
• Contains plant-based protein from chia seeds and oats, contributing to muscle repair and energy.
• Loaded with antioxidants from chia, which combat cellular damage and promote skin health.

Dietary Considerations

Allergens: Contains gluten (if using regular oats, unless certified gluten-free), milk (if using dairy)

Suitable for: Vegetarian, vegan (if using plant-based milk), gluten-free (if using certified gluten-free oats)

Not suitable for: Nut-free diets (if nuts are added), low-fiber diets (due to high fiber content)

Selection and Storage

Store chia oat pudding in an airtight container in the refrigerator for up to 5 days. Stir well before serving as chia seeds may thicken over time.

Common Questions About Chia oat pudding Nutrition

What is the nutritional content of Chia Oat Pudding?

Chia oat pudding is nutrient-dense, containing around 200-300 calories per serving (depending on the ingredients and portion size). It provides about 5-7 grams of protein, 10-15 grams of fiber, and healthy omega-3 fatty acids from chia seeds. It is also rich in essential minerals like calcium, magnesium, and phosphorus and can be fortified with additional nutrients if prepared with plant-based milk or toppings like fruits and nuts.

Can I eat Chia Oat Pudding on a keto or low-carb diet?

Chia oat pudding is not suitable for a keto or strict low-carb diet due to the carbohydrate content of oats, which can range from 27-30 grams of carbs per half-cup. However, it can fit into a moderate or balanced low-carb diet if portion sizes are controlled and lower-carb ingredients are used, such as unsweetened almond milk or reduced oats with more chia seeds.

What are the health benefits of Chia Oat Pudding?

Chia oat pudding offers numerous health benefits, such as promoting digestive health due to its high fiber content, supporting heart health with omega-3 fatty acids from chia seeds, and providing sustained energy due to its complex carbohydrates. It is also a good source of plant-based protein, which can help with muscle repair and growth, particularly in vegan and vegetarian diets.

What is the recommended portion size for Chia Oat Pudding?

A typical serving size of chia oat pudding is about 1/2 to 3/4 cup, which contains around 200-300 calories. This portion provides a balance of macronutrients and keeps you full for longer due to the fiber and protein content. Adjust portion sizes based on your daily caloric needs and whether you’re adding toppings like nuts, fruit, or sweeteners.

How does Chia Oat Pudding compare to traditional oatmeal or overnight oats?

Chia oat pudding differs from traditional oatmeal or overnight oats by incorporating chia seeds, which add a gel-like texture along with extra fiber, omega-3 fatty acids, and healthy fats. It’s a more filling and nutrient-dense option than standard oatmeal but might require a longer soaking time. The addition of chia seeds also makes it more versatile, as it can be prepared vegan or gluten-free depending on the ingredients.

Data Sources & Scientific References