22 August 2020

Chia Pudding: Calories and Benefits

Chia pudding is one of the hottest health food trends of 2020. But what is it exactly? In this article, we'll explore the calorie content and the health benefits of chia pudding and give you a basic recipe.

What is Chia Pudding?

Chia pudding is a creamy breakfast and dessert recipe made from chia seeds and plant milk. Chia seeds come from the Salvia hispanica plant, which originates from South America. The ancient Mayans and Aztecs are said to have eaten chia seeds on long marches for the sustained energy they provide.

Chia Pudding Calories

A 16oz portion of chia pudding made to the recipe below provides:

  • 193 calories
  • 6g protein
  • 18g carbs (7g net)
  • 11g fat
  • 4g omega 3 EFAs
  • 11g fiber
  • 239mg potassium
  • 314mg calcium
  • 3mg iron
  • 100mg magnesium
  • 258mg phosphorous
  • 4mg zinc

Chia Pudding Benefits

The impressive nutritional profile of chia pudding makes it an excellent healthy breakfast or dessert choice. It is a useful weight-loss food due to its fiber content - just one portion of chia pudding contains over a third of the recommended daily amount of fiber.

Chia seeds are a valuable food for vegetarians and vegans. They are high in protein and contain ALA, a plant-based form of omega 3 essential fatty acids. Omega 3 oils are vital for eye, brain, and heart health.

Chia seeds provide sustained energy and, as such, contribute to keeping blood sugar levels stable.

How to Make Chia Seed Pudding

Here is a basic recipe for chia seed pudding. The great thing about this recipe is that you can vary it in a multitude of ways, depending on what you have available. The recipe makes one 16oz portion.


  • 2.5 tbsp black or white chia seeds
  • 150ml unsweetened almond milk
  • 1/2 tsp vanilla extract


Place all the ingredients in a mason or Kilner jar. Tighten the lid and shake to mix. Leave to thicken for a minimum of two hours. You can make it before going to bed, pop it in the fridge, and enjoy an instant breakfast the next morning.


This recipe does not include sweeteners, so if you like your food a bit sweeter, add in a tbsp of maple syrup or honey, but remember, that will alter the nutrition and calorie content.

Other ingredients you can add:

  • Fresh berries
  • Banana, peaches or mango
  • Raw cacao powder
  • Matcha tea powder
  • Almond or peanut butter
  • Crushed walnuts or pistachios
  • Sunflower, pumpkin or hemp seeds
  • Shredded coconut

Our favorite combinations are banana with peanut butter and raw cacao with shredded coconut. Enjoy creating new combinations of flavors and textures; that way, you won't get bored of this yummy healthy treat.

Photo by Brenda Godinez on Unsplash

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