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Soaking
Add the chia seeds and milk along with maple syrup or honey to a bowl or jar and stir together. Let sit for 10 minutes, then stir again once the seeds have started to gel.
Chia seeds pudding
Chia seeds pudding has 183.4 calories per serving (1 Small Cup) — that's 167.5 calories per 100g. It provides 3.8g protein, 17g carbs, and 11.1g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, heart health, PCOS. The 4.6g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Chia seeds pudding in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories183.4 kcal
- Carbs17.0 g (68.1 kcal)
- Protein3.8 g (15.4 kcal)
- Fats11.1 g (100.0 kcal)
Nutrition Label
Chia seeds pudding
- Serving Size1 Small Cup (100 g)
- Calories183.4 kcal
- Carbs17.0 g
- Fiber4.6 g
- Sugar10.4 g
- Protein3.8 g
- Fat11.1 g
- Saturated fat3.9 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat3.6 g
- Cholesterol0.0 mg
- Sodium19.0 mg
Nutrition per 100g
- Calories167.5 kcal
- Carbs15.5 g
- Fiber4.2 g
- Sugar9.5 g
- Protein3.5 g
- Fat10.1 g
- Cholesterol0.0 mg
- Sodium17.4 mg
1 serving = 109.5g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Unsweetened vanilla almond milk
50 Milliliter
Coconut milk
50 Milliliter
Pumpkin seeds
1 Tea Spoon
Chia seeds
2 Table Spoon
Banana ripe montham
50 Grams
Strawberry
50 Grams
Almond
15 Grams
Blueberries
50 Grams
Vanilla flavour essence
0.5 Tea Spoon
Maple syrup
2 Table Spoon
Instructions
1
2
Refrigeration
Cover the bowl or jar and place it in the refrigerator for at least one hour.
3
Serving
Stir the chia pudding before serving and top it with chopped fruits, seeds, and nuts of your choice.
Also Known As
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Chia seeds pudding | Elimutti Poppy Seed Fruit Salad | Elumichai pappi vitaipazhachalat | Lemon poppy seed fruit salad |
|---|---|---|---|---|
| Calories | 183.4 kcal | 166.1 kcal | 166.1 kcal | 166.1 kcal |
| Carbs | 17 g | 10.8 g | 10.8 g | 10.8 g |
| Protein | 3.8 g | 3.7 g | 3.7 g | 3.7 g |
| Fat | 11.1 g | 12 g | 12 g | 12 g |
| Fiber | 4.6 g | 4 g | 4 g | 4 g |
| Sugar | 10.4 g | 7.4 g | 7.4 g | 7.4 g |
| Sodium | 19 mg | 293.3 mg | 293.3 mg | 293.3 mg |
| Cholesterol | 0 mg | 6.7 mg | 6.7 mg | 6.7 mg |
Similar Recipes
Elimutti Poppy Seed Fruit Salad Elumichai pappi vitaipazhachalat Lemon poppy seed fruit salad Mixed fruits with nuts and raisins Mixed Pazhangal Marachakkukal Mathu Kishmisukal Palangal parupugaludan thurikkuthukal matrum unnene Cinnamon oats porridge with banana and strawberries Dahi aur phal Dalchini kela strawberry jai dalia Daruchini Oats Porijaner Songe Kola Ebong Strawberir Porijane Elavanga Pazhatthudan Pattaiya Oats Parukki Phalan naal Dahi Phol shoh doi
Health Goals Suitability
Weight Loss
At just 183.4 kcal per serving, this is an excellent choice for weight management. The 4.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 36). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (3.9g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 4.6g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~109.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~109.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Chia seeds pudding stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (366.8-550.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Chia seeds pudding contains 183.4 kcal (3.8g protein, 17g carbs, 11.1g fat). That's 167.5 kcal per 100g. You can track exact portions in the Hint app.
At just 183.4 kcal per serving, this is an excellent choice for weight management. The 4.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 36). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chia seeds pudding has 3.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Chia seeds pudding is light enough for dinner at 183.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chia seeds pudding is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (36) with 4.6g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
