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General • Easy

Cocoa chia pudding with raspberries

5 min

1 / Portion

Contains allergens

Milk Lactose Sesame Salicylates Rosaceae fruits Cocoa Sulphites

Ingredients - 4

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Cow’s Milk 1.5%

kcal: 47.1

100 x Mililiter

(1 g)

Protein 3.4g Fat 1.5g Carbohydrates 5g

Cow’s Milk 1.5%

Nutrients

Ash 0.7 g

Calcium 120 mg

Carbohydrate 5 g

Chloride 100 mg

Cholesterol 5 mg

Chromium 0.2 µg

Copper 0.01 mg

Fat 1.5 g

Fatty monounsaturated 0.35 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.96 g

Fatty trans 0.05 g

Fiber 1 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 2 mg

Glicemyc Index 31 µg

Glutamine 0.2 g

Iodine 15 µg

Iron 0.1 mg

KJ 197 kJ

Kcal 47 kcal

Lactose 4.8 g

Leucine 0.35 g

Lysine 0.27 g

Magnesium 12 mg

Manganese 0.02 mg

Molybdenum 5 µg

Omega 3 0.02 g

Omega 6 0.03 g

Phosphorus 97 mg

Potassium 141 mg

Protein 3.4 g

Salt 0.11 g

Selenium 1.3 µg

Sodium 45 mg

Sucrose 0.2 g

Sugar 5 g

Total sugar alcohols 1 g

Tryptophan 0.05 g

Vitamin A 20 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.17 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 0.35 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 5 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.01 µg

Vitamin E 0.05 mg

Vitamin K 0.3 µg

Water 88.5 g

Zinc 0.37 mg

Cow’s Milk 1.5%

Chia seeds 2

kcal: 11.9

3 x Tablespoon

(1 g)

Protein 0.64g Fat 1.02g Carbohydrates 0.05g

Chia seeds 2

Nutrients

Alanine 0.86 g

Alcohol 1 g

Alpha Linolenic Acid 17.83 g

Arginine 1.65 g

Ash 4.5 g

Beta-sitosterol 0.15 mg

Betaine 0.5 mg

Boron 1.2 mg

Calcium 550 mg

Carbohydrate 1.8 g

Carotene Beta 0.01 mg

Chloride 24 mg

Chlorine 24 mg

Cholesterol 1 mg

Chromium 0.01 µg

Cobalt 0 µg

Complete Protein 21.4 g

Copper 0.92 mg

Cysteine 0.31 g

Fat 34.1 g

Fatty monounsaturated 2.1 g

Fatty polyunsaturated 24.9 g

Fatty saturated 3.1 g

Fatty trans 0.14 g

Fiber 34.4 g

Fiber insoluble 28.6 g

Fiber soluble 5.8 g

Fluoride 0 mg

Glicemyc Index 1 µg

Glutamic acid 3.16 g

Glycine 0.75 g

Histidine 0.47 g

Inulin 0.1 g

Iodine 0 µg

Iron 6.5 mg

Isoleucine 0.86 g

KJ 2033 kJ

Kcal 486 kcal

Leucine 1.53 g

Linoleic Acid 5.84 g

Lutein + zeaxanthin 0.01 mg

Lysine 0.93 g

Magnesium 320 mg

Manganese 2.72 mg

Methionine 0.42 g

Molybdenum 0.03 µg

Natron 16 g

Nickel 0.01 mg

Nitrogen 3.4 g

Oleic Acid 2.1 g

Omega 3 17.83 g

Omega 6 5.84 g

Oxalic acid 0.03 mg

Phenylalanine 0.92 g

Phosphorus 650 mg

Phytosterols 0.2 mg

Potassium 407 mg

Proline 0.82 g

Protein 21.4 g

Protein Plant 21.4 g

Salt 0.05 g

Selenium 9.7 µg

Serine 0.87 g

Sodium 20 mg

Starch 0.1 g

Sugar 1.8 g

Sugar added 1 g

Sulfur 0.2 mg

Threonine 0.75 g

Total Carbohydrates 1.8 g

Total Fat 34.1 g

Total Protein 21.4 g

Total sugar alcohols 1 g

Tryptophan 0.44 g

Tyrosine 0.43 g

Valine 0.98 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.47 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 4.13 mg

Vitamin B4 (Choline) 78.7 mg

Vitamin B5 (Pantothenic acid) 0.34 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B7 (Biotin) 0.2 mg

Vitamin B9 (Folate) 70.7 µg

Vitamin C (Ascorbic acid) 1.6 mg

Vitamin D 1 µg

Vitamin E 0.5 mg

Vitamin K 640 µg

Water 6.1 g

Zinc 5.1 mg

Chia seeds 2

Raspberries

kcal: 39.1

1 x Handfull

(70 g)

Protein 0.91g Fat 0.21g Carbohydrates 8.4g

Raspberries

Nutrients

Alcohol 1 g

Alpha Linolenic Acid 0.05 g

Arginine 0.04 g

Ash 0.4 g

Beta-Cryptoxanthin 1 µg

Beta-sitosterol 14 mg

Boron 1 mg

Calcium 35 mg

Campesterol 1.5 g

Carbohydrate 12 g

Carotene Beta 12 mg

Chlorine 1 mg

Cholesterol 1 mg

Chromium 1 µg

Citric acid 0.9 mg

Cobalt 1 µg

Copper 0.19 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.01 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.5 g

Fiber soluble 1.2 g

Fluoride 1 mg

Fructose 2.4 g

Galactose 1 g

Glicemyc Index 32 µg

Glucose 2.3 g

Glutamine 0.1 g

Histidine 0.02 g

Inulin 1 g

Iodine 1 µg

Iron 0.8 mg

Isoleucine 0.04 g

KJ 180 kJ

Kcal 43 kcal

Lactose 1 g

Leucine 0.07 g

Linoleic Acid 0.04 g

Lutein + zeaxanthin 140 mg

Lysine 0.05 g

Magnesium 20 mg

Malic acid 0.5 g

Maltose 1 g

Manganese 0.32 mg

Methionine 0.01 g

Molybdenum 1 µg

Nickel 1 mg

Oleic Acid 0.01 g

Omega 3 0.05 g

Omega 6 0.04 g

Oxalic acid 0.02 mg

Phenylalanine 0.04 g

Phosphorus 33 mg

Phytosterols 18 mg

Potassium 203 mg

Protein 1.3 g

Protein Animal 1 g

Protein Plant 1.3 g

Quinic acid 0.3 g

Salt 0.01 g

Selenium 0.2 µg

Sodium 2 mg

Sorbitol 1 g

Starch 0.1 g

Stigmasterol 1.1 g

Sucrose 1 g

Sugar 4.4 g

Sulfur 1 mg

Threonine 0.03 g

Total sugar alcohols 1 g

Tryptophan 0.01 g

Valine 0.05 g

Vitamin A 3 µg

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 0.26 mg

Vitamin B4 (Choline) 12.3 mg

Vitamin B5 (Pantothenic acid) 0.33 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 1 mg

Vitamin B9 (Folate) 21 µg

Vitamin C (Ascorbic acid) 31.4 mg

Vitamin D 1 µg

Vitamin E 0.48 mg

Vitamin K 7.8 µg

Water 85.8 g

Xylitol 1 g

Zinc 0.36 mg

Raspberries

16% Cocoa Powder

kcal: 23.6

1 x Teaspoon

(5 g)

Protein 0.91g Fat 1.09g Carbohydrates 2.53g

16% Cocoa Powder

Nutrients

Ash 5 g

Calcium 138 mg

Carbohydrate 50.6 g

Chloride 400 mg

Cholesterol 1 mg

Chromium 10 µg

Copper 3.71 mg

Fat 21.7 g

Fatty monounsaturated 7.24 g

Fatty polyunsaturated 0.69 g

Fatty saturated 12.74 g

Fatty trans 0.1 g

Fiber 5.7 g

Fiber insoluble 4.56 g

Fiber soluble 1.14 g

Fructose 0.5 g

Glicemyc Index 20 µg

Glucose 0.5 g

Iron 10.7 mg

KJ 1674 kJ

Kcal 400 kcal

Lactose 0.1 g

Magnesium 420 mg

Manganese 2.49 mg

Molybdenum 30 µg

Omega 3 0.03 g

Omega 6 0.6 g

Phosphorus 666 mg

Potassium 1927 mg

Protein 18.2 g

Protein Animal 1 g

Protein Plant 18.2 g

Salt 0.04 g

Selenium 14.3 µg

Sodium 17 mg

Starch 5.5 g

Sucrose 44 g

Sugar 45 g

Sulfur 220 mg

Theobromine 2000 mg

Total sugar alcohols 1 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 2.4 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.07 mg

Vitamin B7 (Biotin) 5 mg

Vitamin B9 (Folate) 35 µg

Vitamin C (Ascorbic acid) 0.5 mg

Vitamin D 0.2 µg

Vitamin E 0.37 mg

Vitamin K 2.5 µg

Water 2.5 g

Zinc 6.56 mg

16% Cocoa Powder

122 kcal

Protein 5.86g

Fat 3.82g

Carbs 15.98g

Fiber 0g

Recipe preparation steps

Mix chia and cocoa with milk and place in the fridge for at least 30 minutes (preferably for an hour or overnight).

After this time, add raspberries to the pudding.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	0.03 g	0.03 g
Alcohol	0.73 g	0.73 g
Alpha Linolenic Acid	0.57 g	0.57 g
Arginine	0.08 g	0.08 g
Ash	1.37 g	1.37 g
Beta-Cryptoxanthin	0.7 µg	0.7 µg
Beta-sitosterol	9.8 mg	9.8 mg
Betaine	0.02 mg	0.02 mg
Boron	0.74 mg	0.74 mg
Calcium	167.9 mg	167.9 mg
Campesterol	1.05 g	1.05 g
Carbohydrate	15.98 g	15.98 g
Carotene Beta	8.4 mg	8.4 mg
Chloride	120.72 mg	120.72 mg
Chlorine	1.42 mg	1.42 mg
Cholesterol	5.78 mg	5.78 mg
Chromium	1.4 µg	1.4 µg
Citric acid	0.63 mg	0.63 mg
Cobalt	0.7 µg	0.7 µg
Complete Protein	0.64 g	0.64 g
Copper	0.36 mg	0.36 mg
Cysteine	0.01 g	0.01 g
Fat	3.82 g	3.82 g
Fatty monounsaturated	0.78 g	0.78 g
Fatty polyunsaturated	0.86 g	0.86 g
Fatty saturated	1.7 g	1.7 g
Fatty trans	0.76 g	0.76 g
Fiber	7.01 g	7.01 g
Fiber insoluble	5.94 g	5.94 g
Fiber soluble	2.07 g	2.07 g
Fluoride	2.7 mg	2.7 mg
Fructose	1.71 g	1.71 g
Galactose	0.7 g	0.7 g
Glicemyc Index	54.43 µg	54.43 µg
Glucose	1.64 g	1.64 g
Glutamic acid	0.09 g	0.09 g
Glutamine	0.27 g	0.27 g
Glycine	0.02 g	0.02 g
Histidine	0.02 g	0.02 g
Inulin	0.7 g	0.7 g
Iodine	15.7 µg	15.7 µg
Iron	1.4 mg	1.4 mg
Isoleucine	0.06 g	0.06 g
Lactose	5.51 g	5.51 g
Leucine	0.45 g	0.45 g
Linoleic Acid	0.21 g	0.21 g
Lutein + zeaxanthin	98 mg	98 mg
Lysine	0.34 g	0.34 g
Magnesium	56.6 mg	56.6 mg
Malic acid	0.35 g	0.35 g
Maltose	0.7 g	0.7 g
Manganese	0.44 mg	0.44 mg
Methionine	0.02 g	0.02 g
Molybdenum	7.2 µg	7.2 µg
Natron	0.48 g	0.48 g
Nickel	0.7 mg	0.7 mg
Nitrogen	0.1 g	0.1 g
Oleic Acid	0.07 g	0.07 g
Omega 3	0.59 g	0.59 g
Omega 6	0.27 g	0.27 g
Oxalic acid	0.01 mg	0.01 mg
Phenylalanine	0.06 g	0.06 g
Phosphorus	172.9 mg	172.9 mg
Phytosterols	12.61 mg	12.61 mg
Potassium	391.66 mg	391.66 mg
Proline	0.02 g	0.02 g
Protein	5.86 g	5.86 g
Protein Animal	0.75 g	0.75 g
Protein Plant	2.46 g	2.46 g
Quinic acid	0.21 g	0.21 g
Salt	0.12 g	0.12 g
Selenium	2.45 µg	2.45 µg
Serine	0.03 g	0.03 g
Sodium	47.85 mg	47.85 mg
Sorbitol	0.7 g	0.7 g
Starch	0.35 g	0.35 g
Stigmasterol	0.77 g	0.77 g
Sucrose	3.1 g	3.1 g
Sugar	10.38 g	10.38 g
Sugar added	0.03 g	0.03 g
Sulfur	11.71 mg	11.71 mg
Theobromine	100 mg	100 mg
Threonine	0.04 g	0.04 g
Total Carbohydrates	0.05 g	0.05 g
Total Fat	1.02 g	1.02 g
Total Protein	0.64 g	0.64 g
Total sugar alcohols	1.78 g	1.78 g
Tryptophan	0.07 g	0.07 g
Tyrosine	0.01 g	0.01 g
Valine	0.07 g	0.07 g
Vitamin A	22.23 µg	22.23 µg
Vitamin B1 (Thiamin)	0.06 mg	0.06 mg
Vitamin B12 (Cobalamin)	1.1 µg	1.1 µg
Vitamin B2 (Riboflavin)	0.23 mg	0.23 mg
Vitamin B3 (Niacin)	0.52 mg	0.52 mg
Vitamin B4 (Choline)	25.97 mg	25.97 mg
Vitamin B5 (Pantothenic acid)	0.61 mg	0.61 mg
Vitamin B6 (Pyridoxine)	0.09 mg	0.09 mg
Vitamin B7 (Biotin)	0.96 mg	0.96 mg
Vitamin B9 (Folate)	23.57 µg	23.57 µg
Vitamin C (Ascorbic acid)	23.06 mg	23.06 mg
Vitamin D	0.75 µg	0.75 µg
Vitamin E	0.43 mg	0.43 mg
Vitamin K	25.09 µg	25.09 µg
Water	148.87 g	148.87 g
Xylitol	0.7 g	0.7 g
Zinc	1.1 mg	1.1 mg