⏱ 35 min totalKeto Blackberry Chia Pudding
Per 1 serving · 142 g · 5 ingredients
of a 2,000 cal day
- Protein4.6g8% of calories
- Carbs13g22% of calories
- Fat18g70% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Keto Blackberry Chia Pudding (142 g) has 220 calories, with 4.6 g of protein, 13 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (70% of calories). It is high in dietary fiber (29% DV), iron (44% DV) and magnesium (22% DV). Keep an eye on saturated fat, which provides 56% of the daily value.
High in
20%+ of the daily value
- Dietary fiber29%
- Iron44%
- Magnesium22%
- Phosphorus31%
- Copper39%
- Manganese50%
Good source of
10–19% of the daily value
- Thiamine12%
- Niacin14%
- Calcium13%
- Zinc12%
- Selenium18%
Watch
20%+ of the daily value
- Saturated fat56%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Blend coconut milk, water, and blackberries, reserving a few blackberries for topping.
- 2
Mix the chia seeds, blackberry milk, and vanilla extract.
- 3
Let it sit for at least 25-30 minutes to overnight in the fridge before serving.
Vitamins & minerals
Amounts for 1 serving (142 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 26 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 8 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 134 mg | 13% |
| Iron | 3 mg | 44% |
| Potassium | 259 mg | 6% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 217 mg | 31% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 50% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 46 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 220 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Keto Blackberry Chia Pudding?
One serving of Keto Blackberry Chia Pudding (1 serving) has 220 calories, which works out to 155 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Keto Blackberry Chia Pudding high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Keto Blackberry Chia Pudding keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Keto Blackberry Chia Pudding?
11 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Keto Blackberry Chia Pudding?
2 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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