⏱ 180 min totalChia Coconut Pudding
Per 1 serving · 228 g · 5 ingredients
of a 2,000 cal day
- Protein7.3g6% of calories
- Carbs23g19% of calories
- Fat39g75% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Chia Coconut Pudding (228 g) has 446 calories, with 7.3 g of protein, 23 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (75% of calories). It is high in dietary fiber (33% DV), Vitamin C (33% DV) and niacin (20% DV). Keep an eye on saturated fat, which provides 145% of the daily value.
High in
20%+ of the daily value
- Dietary fiber33%
- Vitamin C33%
- Niacin20%
- Iron87%
- Magnesium37%
- Phosphorus52%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)11%
- Folate (B9)11%
- Calcium19%
- Potassium11%
- Zinc19%
Watch
20%+ of the daily value
- Saturated fat145%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
In a large bowl, whisk together the coconut milk, maple syrup, and vanilla extract. Gradually whisk in the chia seeds to prevent clumping.
- 2
Stir the mixture every few minutes for the first ten minutes, then refrigerate to thicken for at least 3 hours or up to a few days.
- 3
When ready to serve, top the pudding with strawberries.
Vitamins & minerals
Amounts for 1 serving (228 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.5 μg | 0% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 193 mg | 19% |
| Iron | 7 mg | 87% |
| Potassium | 514 mg | 11% |
| Magnesium | 157 mg | 37% |
| Phosphorus | 361 mg | 52% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 66% |
| Manganese | 2 mg | 95% |
| Selenium | 13 μg | 25% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 4 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 446 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Chia Coconut Pudding?
One serving of Chia Coconut Pudding (1 serving) has 446 calories, which works out to 195 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Chia Coconut Pudding high in protein?
Not especially. It has 7.3 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chia Coconut Pudding keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chia Coconut Pudding?
25 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Chia Coconut Pudding?
6.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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