⏱ 5 min totalLemon and Vanilla Chia Pudding
Per 1 serving · 252 g · 7 ingredients
of a 2,000 cal day
- Protein9.3g15% of calories
- Carbs36g59% of calories
- Fat7g26% of calories
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Lemon and Vanilla Chia Pudding (252 g) has 242 calories, with 9.3 g of protein, 36 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (59% of calories). It is high in dietary fiber (24% DV), riboflavin (b2) (43% DV) and calcium (31% DV).
High in
20%+ of the daily value
- Dietary fiber24%
- Riboflavin (B2)43%
- Calcium31%
- Phosphorus33%
- Copper20%
- Manganese59%
Good source of
10–19% of the daily value
- Vitamin C10%
- Thiamine13%
- Niacin11%
- Vitamin B1218%
- Iron19%
- Magnesium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Almond milk
2 oz Greek yogurt
1 ½ tbsp Chia seeds
½ lemon Lemon zest
½ lemon yields Lemon juice
1 ½ tbsp Maple syrup
½ tsp Vanilla extract
Directions
- 1
Mix almond milk, nonfat greek yogurt, chia seeds, lemon zest, lemon juice, maple syrup, and vanilla extract together well in a resealable container. Refrigerate for at least 2 hours or overnight. Stir well before serving.
Vitamins & minerals
Amounts for 1 serving (252 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 308 mg | 31% |
| Iron | 1 mg | 19% |
| Potassium | 338 mg | 7% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 234 mg | 33% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 59% |
| Selenium | 16 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 0.2 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 | 0.4 g | — |
| Galactose | 0.4 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 1 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 1 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 18 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 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 242 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Lemon and Vanilla Chia Pudding?
One serving of Lemon and Vanilla Chia Pudding (1 serving) has 242 calories, which works out to 96 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Lemon and Vanilla Chia Pudding high in protein?
Not especially. It has 9.3 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemon and Vanilla Chia Pudding keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon and Vanilla Chia Pudding?
103 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lemon and Vanilla Chia Pudding?
21 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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