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50
Dessertsยท American
Mango Coconut Chia Pudding
A tropical chia pudding layered with fresh mango.
VeganDairy-FreeGluten-Free
๐งบ You have 0/5 tracked ingredients โ missing Chia Seed, Coconut Milk, Maple Syrup, Mango +1.
4Serves
5mPrep
0mCook
5mTotal
EasyLevel
Ingredients
Make
4
servings- ยท1/4 cup chia seeds~40 gโ Chia Seed
- ยท1 cup coconut milk~240 gCoconut Milk
- ยท2 tbsp maple syrup~40 gMaple Syrup
- ยท1 mango, diced~200 gโ Mango
- ยท2 tbsp shredded coconut~14 gโ Coconut Oil
Steps
- 1Whisk chia, coconut milk and maple and chill overnight.
- 2Layer with diced mango.
- 3Top with shredded coconut.
Nutrition ยท 1 serving (~134 g)
๐ฅ Calories270
๐ฅฉ Protein3.7g7% DV
๐ Carbs23g8% DV
๐ฅ Fat20g25% DV
๐ฟ Fiber5.0g18% DV
Sugar 15 gSodium 15 mg
Vitamins
Vitamin C31mg35%
Folate47mcg12%
Niacin1.5mg9%
Thiamin0.11mg9%
Riboflavin0.10mg8%
Vitamin B60.12mg7%
Vitamin E0.80mg5%
Vitamin A32mcg4%
Vitamin K2.1mcg2%
Minerals
Manganese1.3mg57%
Copper0.29mg32%
Selenium8.6mcg16%
Iron2.6mg14%
Magnesium59mg14%
Phosphorus164mg13%
Zinc1.1mg10%
Potassium385mg8%
Calcium97mg7%
Estimated per serving โ for guidance, not a measured label.
What drives the score
50
50/100
Grade C
Nutrient density20/35
Protein quality4/15
Fiber6/10
Healthy fats6/10
Bioactives12/15
Glycemic impact7/10
โ 3 anti-nutrient penalty
Bioactives
flavanolsmangiferinlutein
โ Very high saturated fat
What's in it โ ingredient scores
This recipe scores 50 / C โ the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
