1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78.9 mg | 3% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 15.8 g | 56% | |
| Sugars | 7.9 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 236.6 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
Source of Calories
About Chia pudding
Chia pudding is a nutrient-dense dish made by soaking chia seeds in liquid, such as milk or plant-based alternatives, until the seeds absorb the liquid and develop a gel-like texture. Originating from Central America, chia seeds were a staple in Aztec and Mayan diets, valued for their energy-boosting properties. Chia pudding is popular in modern cuisine for its versatility and health benefits, featuring a low-calorie profile while being rich in fiber, protein, and omega-3 fatty acids. It provides essential vitamins and minerals such as calcium, magnesium, and phosphorus, making it a nutrient-packed choice for breakfast, snacks, or dessert. The base can be flavored with various fruits, spices, or natural sweeteners for added nutritional value and taste.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help lower inflammation and manage cholesterol levels.
- Promotes digestive health with 10 grams of fiber per 2 tablespoons, aiding regular bowel movements.
- Strengthens bones and teeth through its high calcium content, providing 18% of the Recommended Daily Intake (RDI) in a single serving.
- Enhances energy levels with plant-based protein, offering around 4 grams per 2 tablespoons.
- Contributes to hydration and electrolyte balance thanks to magnesium, which aids muscle function and energy production.
Dietary Considerations
Selection and Storage
Chia pudding should be stored in an airtight container in the refrigerator for up to 5 days. Stir well before serving if it separates.
Common Questions About Chia pudding Nutrition
Is chia pudding high in protein?
Chia pudding is a moderate source of protein, with around 4 grams of protein per serving (typically 2 tablespoons of chia seeds mixed with liquid). While not exceptionally high in protein, it is often paired with other high-protein ingredients like Greek yogurt or nut butters to enhance its content.
Can I eat chia pudding on a keto diet?
Yes, chia pudding can be keto-friendly as chia seeds are low in net carbs. A standard serving of chia seeds contains around 12 grams of carbohydrates, but 10 grams are fiber, leaving only 2 net carbs. Use unsweetened dairy or plant-based milk and a keto-approved sweetener like stevia to keep it low-carb.
What are the health benefits of eating chia pudding?
Chia pudding is rich in omega-3 fatty acids, fiber, and antioxidants, which can support heart health, digestion, and reduce inflammation. Additionally, chia seeds provide essential minerals like calcium, magnesium, and phosphorus, promoting bone health. However, consuming too much fiber at once may cause bloating or digestive discomfort in some individuals.
What is the recommended portion size for chia pudding?
A typical portion size for chia pudding starts with 2 tablespoons of chia seeds mixed with about half a cup of liquid. This serving provides around 140 calories, 4 grams of protein, 9 grams of fat, and 11 grams of fiber. Adjust portions based on your nutritional goals and appetite.
How does chia pudding compare to oatmeal as a breakfast option?
Chia pudding is lower in carbohydrates and higher in fiber and healthy fats compared to oatmeal, making it a better choice for low-carb or keto diets. Oatmeal, on the other hand, provides more carbohydrates and can be a more filling option for high-energy needs. Both can be customized with add-ins like fruits, nuts, and sweeteners to suit personal preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Supplements Fact Sheet: Omega-3 Fatty AcidsNIH Office of Dietary SupplementsDiscusses omega-3 fatty acids, a key nutrient in chia seeds, and their health benefits.
- Nutritional and Functional Properties of Chia SeedsJournal of Food Science and TechnologyPeer-reviewed article examining the health benefits and nutritional properties of chia seeds, essential for chia pudding benefits.
- Dietary Guidelines for Americans, 2020-2025: Oil Seeds and Healthy FatsU.S. Department of Health and Human ServicesDiscusses the role of seeds like chia in a healthy diet, emphasizing their contribution to fiber and healthy fats.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
