If you’re trying to eat healthier, track your macros, or lose a few pounds, chances are you’ve heard about chia pudding. It’s easy to make, naturally filling, and customizable—but just how many chia pudding calories are you getting in that jar?
The answer depends on the ingredients you use. From almond milk to coconut milk, and from Greek yogurt to maple syrup, calories in chia pudding can range from 120 to over 300 per serving. Let’s break it all down and help you make the best choice for your goals. For a creamy, protein-rich version, check out our chia seed pudding with yogurt.
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How Many Calories Are in Chia Pudding?
On average, a serving of chia pudding (about 1/2 cup) has between 150 and 250 calories. The biggest calorie contributors? Chia seeds themselves and whatever milk or sweeteners you mix in.
Here’s a quick breakdown of the most common ingredients:
| Ingredient | Calories (per serving) |
|---|---|
| Chia Seeds (2 tbsp) | 120 |
| Unsweetened Almond Milk (1/2 cup) | 15 |
| Full-Fat Coconut Milk (1/2 cup) | 180 |
| Greek Yogurt (1/2 cup) | 100 |
| Maple Syrup (1 tsp) | 15 |
As you can see, the type of milk you use makes a big difference. A chia pudding with almond milk and no added sugar will have far fewer calories than one made with coconut milk and sweeteners.
Is Chia Pudding Healthy for Weight Loss?
Absolutely! Chia pudding can be a powerful tool in your weight loss journey. Here’s why:
- High fiber: Just two tablespoons of chia seeds contain approximately 10 grams of fiber, keeping you full for hours.
- Low sugar (when unsweetened): Skip the maple syrup and rely on fruit or cinnamon for sweetness.
- Healthy fats + protein: They stabilize blood sugar and curb cravings.
Need a clean, antioxidant-rich variation? Try our matcha chia seed pudding, made with almond milk and no refined sugar. It’s ideal for a light but energizing breakfast or snack.
Is It Okay to Eat Chia Pudding Every Day?
Yes, you can enjoy chia pudding daily—just start slow if you’re new to high-fiber foods. Start with a half serving to allow your digestive system to adjust.
Making chia pudding a daily habit may help with:
- Improved digestion and gut health
- Reduced appetite and better portion control
- Steady energy and blood sugar throughout the day
For a delicious daily option that offers both creaminess and healthy fats, check out our chia pudding coconut milk version—it’s satisfying and packed with flavor.
How Many Calories in a Cup of Chia Pudding Without Sugar?
Want to skip the sweeteners? A 1-cup serving of unsweetened chia pudding made with almond milk has around 180 calories. Here’s the math:
- Chia seeds (3 tbsp): 180 calories
- Almond milk (3/4 cup): 20 calories
Total: ~200 calories, depending on your milk brand and whether you add extras like vanilla or cinnamon (both are virtually calorie-free).
Tip: You don’t need syrup to enjoy chia pudding. Try adding a few fresh blueberries or stirring in Greek yogurt for creaminess and natural sweetness.
How to Make Chia Seed Pudding for Weight Loss
To keep your chia pudding weight-loss friendly, focus on portion control and ingredient quality. Here’s a basic method that’s under 150 calories per serving:
Low-Calorie Chia Pudding (Meal Prep Style)
- 2 tablespoons chia seeds
- 1/2 cup unsweetened almond milk
- 1/4 teaspoon cinnamon
- 1/4 teaspoon vanilla extract (optional)
Stir together in a jar, refrigerate overnight, and top with 1 tablespoon of berries before serving. Boom—delicious, satisfying, and under 150 calories.
Need flavor variety without loading up on sugar? Try our mango chia seed pudding, made with real fruit puree and no added sugar.
Is Chia Pudding High in Carbs?
This is a great question, especially if you’re doing keto or tracking macros. Chia pudding is moderate in total carbs, but very low in net carbs. Why? Most of the carbs in chia seeds come from fiber.
Chia Seed Macros (2 tablespoons):
- Total carbs: 12g
- Fiber: 10g
- Net carbs: 2g
When made with unsweetened almond milk and no fruit, chia pudding can easily fit into a low-carb or keto meal plan. Just skip the maple syrup and opt for cinnamon or a few berries.
Want to go even lower? Check out our fall-inspired pumpkin chia pudding that uses pure pumpkin (low carb, high fiber) and warm spices to keep you full and on track.
Chia Pudding Calories by Variation
Different flavors = different calorie counts. Here’s a quick look at how toppings and mix-ins change the numbers:
Creamy Chia Seed Pudding with Yogurt (Easy & Healthy)
Looking for a creamy, protein-packed breakfast you can make in five minutes? This chia seed pudding with yogurt is thick, satisfying, full of fiber and omega-3s—and it keeps you full for hours. Perfect for meal prep or a midday snack.
Blueberry Chia Pudding | Creamy, Antioxidant-Packed & Easy to Prep
Easy, customizable, and loaded with antioxidants, this blueberry chia pudding is the perfect healthy breakfast that feels like dessert.
Pumpkin Chia Pudding | Creamy, Cozy, and Perfect for Fall Mornings
A cozy, creamy, fall-inspired pumpkin chia pudding that feels like dessert but fuels your day with fiber, omega-3s, and protein.
Mango Chia Seed Pudding | Creamy, Tropical & Meal-Prep Friendly
This mango chia seed pudding is creamy, tropical, and packed with fiber and omega-3s. A healthy treat for breakfast or dessert—no cooking required!
Matcha Chia Seed Pudding | Energy-boosting breakfast
A creamy, plant-based snack made with chia seeds, matcha green tea, and your favorite milk. It’s healthy, energizing, and surprisingly filling—perfect for breakfast or an afternoon pick-me-up!
Chia Pudding Coconut Milk (Rich, Creamy & Dairy-Free!)
This dairy-free chia pudding coconut milk is ultra-creamy, customizable, and the perfect healthy breakfast or snack. Packed with fiber and good fats, it’s satisfying and delicious.
Greek Yogurt Chia Pudding | Creamy, Protein-Packed Breakfast
This Greek yogurt chia pudding is a high-protein, creamy, and fiber-rich breakfast or snack. With just three core ingredients and endless flavor variations, it’s a nutritious and indulgent way to fuel your day.
Tips to Lower Chia Pudding Calories
- Use unsweetened almond milk (15–30 calories per serving)
- Skip the maple syrup—use vanilla, cinnamon, or fruit instead
- Stick to 2 tbsp chia seeds per jar
- Top with berries or spices, not nut butters or dried fruit
- Prep in small jars (1/2 to 3/4 cup servings)
FAQs
How many calories are in a chia pudding?
Anywhere from 150–300, depending on ingredients and toppings.
Is chia pudding healthy for weight loss?
Yes—it’s high in fiber, low in sugar, and very filling.
Is it okay to eat chia pudding every day?
Definitely! Just start small and stay hydrated due to the fiber.
How many calories are in a cup of chia pudding without sugar?
Around 180–200 if made with unsweetened almond milk.
How to make chia pudding for weight loss?
Use almond milk, skip the syrup, and top with fresh berries.
Is chia pudding high in carbs?
Total carbs are moderate, but net carbs are low due to fiber.
Know Your Chia Pudding Macros
Chia pudding can be low-calorie, high-protein, or indulgent depending on how you make it. Whether you want a keto snack or a fruity breakfast bowl, it all comes down to smart swaps. Start simple, then customize based on your health goals.
Want to explore more? Bookmark our full guide on chia pudding calories and discover new flavor ideas you can prep in minutes!
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