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Nutrition score

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Chia & mango pudding
44 Nutrition score
Dessert 🥄 10 min prep 👤 2 servings

Chia seeds soaked in coconut milk overnight create a thick, creamy pudding topped with fresh mango. Naturally sweet and high in omega-3.

vegan gluten free high omega3 refined sugar free
Ingredients (per serving)
Method
  1. 1 Mix chia seeds with coconut milk and a teaspoon of honey. Stir well.
  2. 2 Refrigerate for at least 4 hours or overnight — stir after 30 minutes to prevent clumping.
  3. 3 When set, top with diced fresh mango.
  4. 4 Add toasted coconut flakes for extra texture.

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Nutrition per serving
499 kJ
Energy (kJ)
119 kcal
Energy (kcal)
12.1 g
Carbohydrate
6.9 g
Fibre (NSP)
6.4 g
Fat
4 g
Total Sugars
3.5 g
Protein
85.7 mg
Sodium
0.21 g
Salt
Micronutrient
Potassium 291 mg
Phosphorus 195 mg
Calcium 148 mg
Chloride 135 mg
Magnesium 89.5 mg
Selenium 11 µg
Folate 9.8 µg
Niacin (B3) 1.8 mg
Vitamin C 1.8 mg
Iron 1.6 mg
Zinc 0.991 mg
Manganese 0.544 mg
Pantothenic Acid (B5) 0.214 mg
Copper 0.214 mg
Thiamin (B1) 0.147 mg
Vitamin B6 0.109 mg
Vitamin E (alpha-TE) 0.1 mg
Riboflavin (B2) 0.079 mg
Fatty acids
Polyunsaturated fat (PUFA) 4.7 g
Monounsaturated fat 1.4 g
Saturated fat 0.15 g
Sugars (breakdown)
Sucrose 3.7 g
Glucose (dextrose) 0.275 g
Fructose 0.05 g
Carbohydrate (breakdown)
Starch 8.1 g
Amino acids
Glutamic acid 0.627 g
Arginine 0.396 g
Aspartic acid 0.297 g
Leucine 0.271 g
Valine 0.188 g
Phenylalanine 0.168 g
Proline 0.165 g
Alanine 0.165 g
Serine 0.165 g
Isoleucine 0.152 g
Glycine 0.149 g
Threonine 0.119 g
Lysine 0.116 g
Tyrosine 0.116 g
Histidine 0.086 g
Methionine 0.073 g
Cysteine 0.059 g
Tryptophan 0.05 g
Phytosterols & stanols
Plant sterols (total) 20 mg
β-Sitosterol 14 mg
Stigmasterol 3 mg
Campesterol 3 mg
Plant stanols (total) 1.2 mg
Proximate
Water 69.2 g
Fats & Fatty Acids
Omega-3 (Alpha-linolenic acid) 3.6 g
Omega-6 (Linoleic acid) 1.2 g
Flavonols
Quercetin 3.7 mg
Kaempferol 2.5 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.