Chia Pudding
Good nutritional profile
Chia seeds soaked in milk until thick, served with fresh fruit.
Chia pudding is chia seeds soaked in milk with a little maple syrup until they swell into a thick, spoonable gel, served cold with fresh fruit. A 285 g serving has about 315 kcal and 12 g of fiber, plus plant omega-3 fat (ALA) from the seeds and calcium from the milk and chia; about 6 g of its 20 g of sugar is added. Sweetening it with mashed banana instead of maple syrup removes the added sugar.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.9g | 7.0% |
| Fat | 5.4g | 7.7% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 3.7g | Estimate |
| Fiber | 4.1g | 16.4% |
| Water | 77g | 3.1% |
| Calories | 110 | 4.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.55 | g | 7.8% |
| Monounsaturated | 0.77 | g | 3.1% |
| Polyunsaturated | 2.64 | g | 20.3% |
| Omega-3 | 0.792 | g | Estimate |
| Omega-6 | 1.848 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 6.75 | mg |
| Vitamin E | 0.22 | mg |
| Selenium | 8.21 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 30.1 | mcg | 3.3% |
| vitamin B1 | 0.103 | mg | 8.6% |
| vitamin B2 | 0.178 | mg | 13.7% |
| vitamin B3 | 1.08 | mg | 6.8% |
| vitamin B6 | 0.034 | mg | 2.0% |
| vitamin B9 | 11.9 | mcg | 3.0% |
| vitamin B12 | 0.29 | mcg | 12.1% |
| vitamin C | 6.75 | mg | 7.5% |
| vitamin D | 0.064 (3 IU) | mcg | 0.4% |
| vitamin E | 0.219 | mg | 1.5% |
| vitamin K | 2.25 | mcg | 1.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 146 | mg | 14.6% |
| iron | 0.929 | mg | 5.2% |
| magnesium | 45 | mg | 11.3% |
| phosphorus | 148 | mg | 21.1% |
| potassium | 162 | mg | 6.2% |
| sodium | 30 | mg | 1.3% |
| zinc | 0.818 | mg | 7.4% |
| copper | 0.127 | mg | 14.1% |
| manganese | 0.494 | mg | 21.5% |
| selenium | 8.21 | mcg | 14.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 119 | mg | 17.0% | 166% |
| Isoleucine | 191 | mg | 13.6% | 142% |
| Leucine | 342 | mg | 12.5% | 125% |
| Lysine | 275 | mg | 13.1% | 128% |
| Methionine | 171 | mg | 16.3% | 166% |
| Phenylalanine | 379 | mg | 21.7% | 206% |
| Threonine | 164 | mg | 15.6% | 146% |
| Tryptophan | 72 | mg | 25.7% | 243% |
| Valine | 235 | mg | 12.9% | 131% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Chia seeds 60 g
- Whole milk 360 ml
- Maple syrup 1 tbsp
- Vanilla extract 1/2 tsp
- Mixed berries 120 g
- Ground cinnamon to taste
Instructions
- 1
Whisk the milk, maple syrup and vanilla together in a bowl.
- 2
Add the chia seeds and whisk well so they do not clump.
- 3
Let stand for 5 minutes, then whisk again to break up any lumps.
- 4
Cover and refrigerate overnight, until the mixture is thick and set.
- 5
Stir the pudding and divide it between two glasses or bowls.
- 6
Top with the berries and a pinch of cinnamon before serving.