Chia pudding with mango puree

Snack

Item Rating: 79/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		31.5 mg	1%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	11.0 g	39%
	Sugars	28.4 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		236.6 mg	18%
Iron		3.2 mg	17%
Potassium		473.2 mg	10%

* 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 sodium

🧂 Low salt

Source of Calories

Fat: 113 cal (33.9%)

Protein: 31 cal (9.5%)

Carbs: 189 cal (56.6%)

About Chia pudding with mango puree

Chia pudding with mango puree is a nutrient-dense dish combining soaked chia seeds with a creamy mango puree, often enjoyed as a breakfast or dessert. Chia seeds, which originate from Central and South America, are a staple in many healthy diets due to their impressive nutritional profile. Mangoes, typically grown in tropical climates, provide natural sweetness and a boost of vitamins. Chia seeds are rich in omega-3 fatty acids, fiber, and plant-based protein, while mangoes contribute vitamin C, vitamin A, and natural sugars. This dish is low in added sugars, gluten-free, and offers a balance of healthy fats, hydration, and micronutrients, making it a nutritious and delicious option for many dietary preferences.

Health Benefits

• Chia seeds are an excellent source of omega-3 fatty acids, which can support brain health and reduce inflammation.
• High fiber content from chia seeds promotes digestive health and enhances satiety.
• Mangoes are rich in vitamin C, which strengthens the immune system and supports skin health.
• Mangoes provide beta-carotene (vitamin A precursor), which is essential for good vision and overall eye health.
• The complex carbohydrates in chia seeds provide sustained energy without the blood sugar spikes associated with refined carbs.

Dietary Considerations

Allergens: Contains None (unless cross-contaminated during processing)

Suitable for: Vegan, gluten-free, vegetarian, dairy-free

Not suitable for: Low-fodmap (due to mangoes)

Selection and Storage

Store prepared chia pudding in an airtight container in the refrigerator for up to 3-5 days. Add mango puree just before serving to maintain freshness.

Common Questions About Chia pudding with mango puree Nutrition

Is chia pudding with mango puree high in protein?

Chia pudding with mango puree is moderately high in protein due to chia seeds, which provide about 4-5 grams of protein per 2-tablespoon serving. However, the protein content can vary based on the recipe, such as whether plant-based or dairy milk is used. Mango puree adds minimal protein but enhances the dish with vitamins and natural sweetness.

Can I eat chia pudding with mango puree on a keto diet?

Chia pudding with mango puree is not typically suitable for a strict keto diet because mango is high in natural sugars and carbohydrates (about 22 grams of carbs per cup of pureed mango). A more keto-friendly option would be to replace mango puree with a lower-carb fruit such as unsweetened berries or use a sugar-free flavoring.

What are the health benefits of chia pudding with mango puree?

This dish is nutrient-dense, offering a combination of omega-3 fatty acids, fiber (10 grams per chia seed serving), and antioxidants from chia seeds, as well as vitamins A and C from mango. It supports digestive health, boosts immunity, and provides energy. However, due to the natural sugars in mango, people with blood sugar concerns should consume it in moderation.

What is the recommended serving size for chia pudding with mango puree?

A typical serving size for chia pudding with mango puree is about 1/2 to 3/4 cup, providing around 200-300 calories depending on the recipe. This is an appropriate portion for breakfast, a snack, or dessert. Adjust portion sizes based on your dietary needs and overall calorie intake for the day.

How does chia pudding with mango puree compare to overnight oats?

Both chia pudding and overnight oats are healthy, versatile breakfast options. Chia pudding is lower in carbohydrates and higher in omega-3 fatty acids but may have less protein unless fortified with milk or toppings. Overnight oats are higher in carbs and have a creamier texture due to the oats, making them heartier. Mango puree adds a tropical, sweet flavor to chia pudding that is harder to achieve with overnight oats.

Data Sources & Scientific References