⏱ 15 min totalPina Colada Chia Pudding
Per 1 serving · 132 g · 6 ingredients
of a 2,000 cal day
- Protein5.5g7% of calories
- Carbs21g26% of calories
- Fat24g67% of calories
- ✓ Low sodium
At a glance
One serving of Pina Colada Chia Pudding (132 g) has 303 calories, with 5.5 g of protein, 21 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (67% of calories). It is high in dietary fiber (33% DV), Vitamin C (23% DV) and iron (49% DV). Keep an eye on saturated fat, which provides 74% of the daily value.
High in
20%+ of the daily value
- Dietary fiber33%
- Vitamin C23%
- Iron49%
- Magnesium27%
- Phosphorus39%
- Copper45%
Good source of
10–19% of the daily value
- Thiamine15%
- Niacin17%
- Calcium17%
- Zinc14%
Watch
20%+ of the daily value
- Saturated fat74%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Chia seeds
¼ cup Coconut milk
¼ tbsp Butter
1 tbsp Coconut meat
¼ tsp packed Brown sugar
¼ cup, chunks Pineapple
Directions
- 1
Mix chia seeds and canned full-fat coconut milk together, set aside and let sit for 5-10 minutes until thickened.
- 2
Toast coconut in half of the butter over medium-high heat until golden brown, then remove from the pan.
- 3
Add the remaining butter and pineapple, then sauté with brown sugar until warm.
- 4
Place the thickened chia mixture in serving dishes, and top with sautéed pineapple and toasted coconut. Enjoy!
Vitamins & minerals
Amounts for 1 serving (132 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 26 μg | 3% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 169 mg | 17% |
| Iron | 4 mg | 49% |
| Potassium | 289 mg | 6% |
| Magnesium | 114 mg | 27% |
| Phosphorus | 270 mg | 39% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 45% |
| Manganese | 2 mg | 66% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 20 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.3 g | — |
| Retinol | 24 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 4 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 303 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Pina Colada Chia Pudding?
One serving of Pina Colada Chia Pudding (1 serving) has 303 calories, which works out to 230 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Pina Colada Chia Pudding high in protein?
Not especially. It has 5.5 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pina Colada Chia Pudding keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pina Colada Chia Pudding?
27 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pina Colada Chia Pudding?
7.1 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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