Chia Pudding Calories: Recipes Under 250 kcal (With Protein)
How many calories are in chia pudding? About 150–300 per serving depending on milk and toppings. See a basic recipe, high-protein version and toppings.
By Ayoub Farid · · 2 min read
Chia pudding became one of the breakout healthy recipes of 2025, a make-ahead breakfast or dessert that's rich in fiber. Calories depend almost entirely on the milk and toppings.
Key takeaways
- Chia pudding is usually 130–300 kcal per serving; the milk and toppings decide the total.
- Two tablespoons of chia seeds give about 8–10 g of fiber.
- Stirring in Greek yogurt or protein powder raises protein from about 5 g to 20–30 g.
Calories in chia seeds
| Amount | Calories | Fiber | Protein |
|---|---|---|---|
| 1 tbsp (12 g) | ~58–60 | ~4 g | ~2 g |
| 2 tbsp (24 g) | ~115–120 | ~8–10 g | ~4 g |
| 3 tbsp (36 g) | ~175 | ~12–13 g | ~6 g |
Chia pudding versions (per serving)
| Recipe | Calories | Protein |
|---|---|---|
| 2 tbsp chia + ½ cup unsweetened almond milk | ~135 | 5 g |
| 2 tbsp chia + ½ cup 2% milk | ~180 | 8 g |
| 2 tbsp chia + ½ cup light coconut milk | ~190 | 4 g |
| High-protein: 2 tbsp chia + ½ cup milk + ½ cup Greek yogurt | ~250 | 20 g |
| Café-style with granola, honey and fruit | ~350–450 | varies |
Basic recipe
- Mix 2 tbsp chia seeds with ½ cup milk and a pinch of cinnamon or vanilla.
- Stir, wait 5 minutes, stir again.
- Refrigerate at least 2 hours or overnight.
- Top with ½ cup berries (~35 kcal).
High-protein chia pudding
Stir in ½ cup Greek yogurt or a scoop of protein powder before chilling. You go from about 5 g to 20–30 g of protein for roughly 100 extra calories.
Toppings
| Topping | Calories |
|---|---|
| ½ cup berries | ~35–40 |
| 1 tsp honey / maple syrup | ~20 |
| 1 tbsp peanut butter | ~95 |
| 2 tbsp granola | ~60–75 |
| 1 tbsp cacao nibs | ~60 |
Is chia pudding good for weight loss?
Its fiber helps fullness, and it's easy to prep. On its own it's low in protein, so the yogurt or protein-powder version keeps you fuller.
Track it
Photograph your jar in Nutora; if toppings are layered under the surface, add them. Related: fibermaxxing, how much fiber per day, low-calorie desserts.
Frequently asked questions
How many calories are in chia pudding?
Usually 130–300 per serving depending on milk and toppings.
Is chia pudding high in protein?
Not by itself (about 4–8 g); add Greek yogurt or protein powder for more.
How long does chia pudding last?
About 4–5 days in the fridge.
Can I eat chia pudding every day?
Yes, as part of a varied diet; increase fiber gradually if you're not used to it.
Track it with a photo
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