Coconut Chia Pudding with Mango
Chia Pudding
Coconut
Mango
~
Preparation time
2
Portion
7
Number of ingredients needed for preparation
3349
Calories
1675 kcal
Contains 1675 calories per portion.
33g
Protein/Portion
127g
Fat/Portion
99g
Carbs/Portion
~
Fiber/Portion
B: 2.2g
T: 1.1g
W: 42g
B: 0.3g
T: 1g
W: 79.5g
B: 2.1g
T: 3.4g
W: 0.2g
B: 0.2g
T: 2.5g
W: 1.1g
B: 0.1g
T: 0g
W: 0.7g
Calorie Requirement Coverage
63%
This recipe covers 63% of your daily calorie requirement.
Recipe: 1675 kcal
•
Your requirement: 2638 kcal
Recipe preparation steps
1
Na suchej patelni podprażamy płatki migdałowe.Do miski wlewamy mleko kokosowe i dokładnie mieszamy trzepaczką. Dodajemy nasiona chia i energicznie mieszamy. Pudding nakładamy do pucharków, do połowy wysokości. Wkładamy do lodówki na około 5 godzin.Mango, obrane ze skóry, kroimy w kostkę i dodajemy do deseru. Deser dekorujemy płatkami migdałów, wiórkami kokosowymi, miodem. Przyozdabiamy listkami mięty. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutrients
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Acidity | 0.2 g | 0.1 g |
| Alanine | 1.71 g | 0.86 g |
| Alcohol | 2 g | 1 g |
| Alpha Linolenic Acid | 17.86 g | 8.93 g |
| Arginine | 4.11 g | 2.05 g |
| Ash | 20.4 g | 10.2 g |
| Aspartic acid | 2.31 g | 1.16 g |
| Beta-Glucan | 0.1 g | 0.05 g |
| Beta-carotene | 641.3 µg | 320.65 µg |
| Beta-sitosterol | 15.15 mg | 7.58 mg |
| Betaine | 1.7 mg | 0.85 mg |
| Boron | 2.3 mg | 1.15 mg |
| Calcium | 2347 mg | 1173.5 mg |
| Calories | 660 kcal | 330 kcal |
| Capric Acid | 4.2 g | 2.1 g |
| Caprylic Acid | 4.5 g | 2.25 g |
| Carbohydrate | 197.7 g | 98.85 g |
| Carotene Beta | 0.01 mg | 0.01 mg |
| Chloride | 69 mg | 34.5 mg |
| Chlorine | 81 mg | 40.5 mg |
| Cholesterol | 101 mg | 50.5 mg |
| Chromium | 0.02 µg | 0.01 µg |
| Cobalt | 0 µg | 0 µg |
| Complete Protein | 21.4 g | 10.7 g |
| Copper | 3.53 mg | 1.77 mg |
| Cysteine | 0.56 g | 0.28 g |
| Energy | 2760 kJ | 1380 kJ |
| Fat | 254.6 g | 127.3 g |
| Fatty acids | 52.1 g | 26.05 g |
| Fatty monounsaturated | 83.56 g | 41.78 g |
| Fatty polyunsaturated | 51.02 g | 25.51 g |
| Fatty saturated | 101.99 g | 51 g |
| Fatty trans | 1.15 g | 0.58 g |
| Fiber | 99.6 g | 49.8 g |
| Fiber insoluble | 58.5 g | 29.25 g |
| Fiber soluble | 11.9 g | 5.95 g |
| Fluoride | 0.01 mg | 0.01 mg |
| Fructose | 41.3 g | 20.65 g |
| Galactose | 0.1 g | 0.05 g |
| Glicemyc Index | 105 µg | 52.5 µg |
| Glucose | 35.87 g | 17.94 g |
| Glutamic acid | 8.46 g | 4.23 g |
| Glutamine | 4.65 g | 2.33 g |
| Glycine | 1.83 g | 0.92 g |
| Histidine | 1.03 g | 0.52 g |
| Inulin | 1.1 g | 0.55 g |
| Iodine | 0.2 µg | 0.1 µg |
| Iron | 31.65 mg | 15.83 mg |
| Isoleucine | 1.67 g | 0.84 g |
| Lactose | 1 g | 0.5 g |
| Lauric Acid | 30.5 g | 15.25 g |
| Leucine | 3.16 g | 1.58 g |
| Lignin | 1 g | 0.5 g |
| Linoleic Acid | 18.34 g | 9.17 g |
| Lutein + zeaxanthin | 34.51 mg | 17.26 mg |
| Lysine | 1.49 g | 0.75 g |
| Magnesium | 1094 mg | 547 mg |
| Maltose | 0.1 g | 0.05 g |
| Manganese | 13.76 mg | 6.88 mg |
| Methionine | 0.63 g | 0.32 g |
| Molybdenum | 0.05 µg | 0.03 µg |
| Myristic Acid | 10.5 g | 5.25 g |
| Natron | 17.1 g | 8.55 g |
| Nickel | 0.01 mg | 0.01 mg |
| Nitrogen | 3.4 g | 1.7 g |
| Oleic Acid | 37.7 g | 18.85 g |
| Omega 3 | 19.46 g | 9.73 g |
| Omega 6 | 30.28 g | 15.14 g |
| Oxalic acid | 19.53 mg | 9.77 mg |
| Palmitic Acid | 8.6 g | 4.3 g |
| Phenylalanine | 2.11 g | 1.06 g |
| Phosphorus | 1583 mg | 791.5 mg |
| Phytosterols | 145.2 mg | 72.6 mg |
| Potassium | 3619 mg | 1809.5 mg |
| Proline | 1.74 g | 0.87 g |
| Protein | 66.8 g | 33.4 g |
| Protein Plant | 21.4 g | 10.7 g |
| Salt | 1.14 g | 0.57 g |
| Saturated Fatty Acids | 53.25 g | 26.63 g |
| Selenium | 20.6 µg | 10.3 µg |
| Serine | 1.74 g | 0.87 g |
| Silica | 0.1 mg | 0.05 mg |
| Sodium | 161 mg | 80.5 mg |
| Starch | 1.3 g | 0.65 g |
| Stearic Acid | 2.9 g | 1.45 g |
| Sucrose | 12.91 g | 6.46 g |
| Sugar | 115.73 g | 57.86 g |
| Sugar added | 3 g | 1.5 g |
| Sulfur | 0.2 mg | 0.1 mg |
| Theobromine | 1 mg | 0.5 mg |
| Threonine | 1.39 g | 0.7 g |
| Tocopherol beta | 0.03 mg | 0.02 mg |
| Tocopherol gamma | 0.68 mg | 0.34 mg |
| Total Carbohydrates | 28.8 g | 14.4 g |
| Total Fat | 97.3 g | 48.65 g |
| Total Protein | 27 g | 13.5 g |
| Total sugar alcohols | 3 g | 1.5 g |
| Tryptophan | 0.7 g | 0.35 g |
| Tyrosine | 0.9 g | 0.45 g |
| Valine | 1.96 g | 0.98 g |
| Vitamin A | 4305 µg | 2152.5 µg |
| Vitamin B1 (Thiamin) | 0.85 mg | 0.43 mg |
| Vitamin B12 (Cobalamin) | 2.1 µg | 1.05 µg |
| Vitamin B2 (Riboflavin) | 1.79 mg | 0.9 mg |
| Vitamin B3 (Niacin) | 9.42 mg | 4.71 mg |
| Vitamin B4 (Choline) | 142.4 mg | 71.2 mg |
| Vitamin B5 (Pantothenic acid) | 1.12 mg | 0.56 mg |
| Vitamin B6 (Pyridoxine) | 1.06 mg | 0.53 mg |
| Vitamin B7 (Biotin) | 52.7 mg | 26.35 mg |
| Vitamin B9 (Folate) | 333.6 µg | 166.8 µg |
| Vitamin C (Ascorbic acid) | 74 mg | 37 mg |
| Vitamin D | 3 µg | 1.5 µg |
| Vitamin D3 | 1 µg | 0.5 µg |
| Vitamin E | 46.91 mg | 23.46 mg |
| Vitamin K | 1958.6 µg | 979.3 µg |
| Water | 121.4 g | 60.7 g |
| Zinc | 12.42 mg | 6.21 mg |
