Chia pudding

Also known as: Pudding hạt chia · Desserts, sweets & fruit · 180 g serving · 30 min total

Good choice

Pudding hạt chia: xơ 8g, GI thấp — nền lành nếu ít đường.

Lời khuyên: Không mật/siro thêm, sữa chua Hy Lạp hoặc sữa hạnh nhân không đường.

354 kcal per serving

Protein 9.8 g · Carbs 41.0 g · Fat 18.3 g · Fibre 10.4 g · Sugars 29.6 g · Sodium 51.3 mg

Where the calories come from

Protein9.78 g · 11%
Carbohydrate40.96 g · 45%
Fat18.28 g · 45%

Estimated, per 180 g serving.

Daily Value at a glance

Protein20 % % Daily Value

Fibre37 % % Daily Value

Sodium2 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 180 g Estimated

Nutrient	Amount	% Daily Value
Energy	353.5 kcal	18%
Protein	9.8 g	20%
Carbohydrate	41.0 g	15%
of which net carbs (carbs minus fibre)	30.6 g	—
of which sugars	29.6 g	—
of which added sugars	20.8 g	42%
Fat	18.3 g	23%
of which saturated fat	3.1 g	16%
Fibre	10.4 g	37%
Sodium	51.3 mg	2%

Where the calories come from

Protein 11% · Carbohydrate 46% · Fat 47% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	50.2 µg RAE	6%
Vitamin C	6.6 mg	7%
Vitamin D	1.2 µg	6%
Vitamin E	0.3 mg	2%
Vitamin K	2.5 µg	2%
Thiamin (B1)	0.6 mg	50%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	1.4 mg	9%
Vitamin B6	0.3 mg	18%
Folate (B9)	44.8 µg	11%
Vitamin B12	0.4 µg	17%
Calcium	199.8 mg	15%
Iron	2.2 mg	12%
Magnesium	156.1 mg	37%
Phosphorus	313.2 mg	25%
Potassium	495.0 mg	11%
Zinc	2.0 mg	18%
Selenium	12.9 µg	23%
Copper	0.5 mg	56%
Manganese	1.0 mg	43%
Iodine	31.3 µg	21%
Cholesterol	9.2 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Good

Health score

70 / 100 · Good

Formula: protective index 70 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 70, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	196.4 kcal	10%
Protein	5.4 g	11%
Carbohydrate	22.8 g	8%
of which net carbs (carbs minus fibre)	17.0 g	—
of which sugars	16.5 g	—
of which added sugars	11.6 g	23%
Fat	10.2 g	13%
of which saturated fat	1.7 g	9%
Fibre	5.8 g	21%
Sodium	28.5 mg	1%

Where the calories come from

Protein 11% · Carbohydrate 46% · Fat 47% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	27.9 µg RAE	3%
Vitamin C	3.7 mg	4%
Vitamin D	0.7 µg	3%
Vitamin E	0.2 mg	1%
Vitamin K	1.4 µg	1%
Thiamin (B1)	0.4 mg	33%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.8 mg	5%
Vitamin B6	0.2 mg	12%
Folate (B9)	24.9 µg	6%
Vitamin B12	0.2 µg	8%
Calcium	111.0 mg	9%
Iron	1.2 mg	7%
Magnesium	86.7 mg	21%
Phosphorus	174.0 mg	14%
Potassium	275.0 mg	6%
Zinc	1.1 mg	10%
Selenium	7.2 µg	13%
Copper	0.3 mg	33%
Manganese	0.5 mg	22%
Iodine	17.4 µg	12%
Cholesterol	5.1 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Allergens

Ingredients

Hạt chia — 36 g
Đường — 14 g
Vani — 2 g
Xoài — 14 g
Chuối — 14 g
Mật ong — 8 g
Sữa — 92 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

Xơ 8g, đạm 6g
GI thấp, vegan

Watch out for

Đường 8g nếu nấu ngọt
Kcal 180

Healthier swaps

Portion sizes

Piece — 180 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve