Key Takeaways
- Chia pudding contains omega-3s and soluble fiber, while overnight oats have complex carbs and beta-glucan.
- Both options can be nutrient-dense, but that usually depends on the preparation and ingredient choices.
- Adding milk, fruit, nuts, or spices to either dish can improve the protein, vitamin, and antioxidant content.
When it comes to wholesome, quick breakfast options, chia pudding and overnight oats are two long-time favorites that pack convenience and nutrition in one jar. Both can be prepared in countless ways, whether you’re dressing them up with fruit, or topping them with your favorite nut butter. But their nutritional strengths differ.
Chia pudding generally provides a substantial amount of fiber, omega-3s, and protein. On the other hand, overnight oats contain complex carbohydrates and beta-glucans—soluble fibers that can support all-day energy and heart health. We asked a couple of MDs to share what each option brings to the table to help you decide which one fits your morning routine best.
Benefits of Chia Seed Pudding
The real star of chia seed pudding is, unsurprisingly, the chia seeds. “One of the advantages of eating chia seeds is that they are a good source of omega-3 fatty acids, which are required fats that positively impact the health of the brain, curb the occurrence of inflammation, and enhance cardiovascular health,” says Shahinaz Soliman, MD, a board-certified family physician at Soliman Care Family Practice Center. “Chia seeds also contain soluble fiber, which nourishes the healthy gut bacteria and improves the digestive system.” This fiber makes the seeds slow to digest, which can support longer satiety and stable blood sugar levels.
Chia seeds also help support a balanced plant-based diet since they contain protein and other helpful minerals. “The plant-based protein helps maintain muscle and keeps you feeling full longer,” says Ritu Saluja-Sharma, MD, a board certified emergency medicine physician and the founder of Heart Heart Hands, LLC. “Chia pudding also provides calcium and magnesium for bone health, and antioxidants that help reduce inflammation.”
But here’s the catch: Many of chia pudding’s health perks hinge on how you actually make it. For example, a single serving of pre-packaged vanilla tapioca chia seed pudding from Comfy House, Inc. is about 85 grams prepared. According to USDA data, this amount of chia seeds provides the following:
Calories: 121
Protein: 1 grams (g)
Carbohydrates: 16 g
Fiber: 1.02 g
Fat: 5 g
Iron: 1.8 milligrams (mg)
Calcium: 20.4 mg
Sodium: 0 mg
Benefits of Overnight Oats
There are several credible reasons that oats are often linked with heart health. “Overnight oats are a fiber-rich and protein-rich source of complex carbohydrates that can supply sustained energy and maintain energy levels throughout the day,” says Soliman. “The beta-glucan fiber in oats has been extensively researched in its capacity to reduce LDL cholesterol and enhance the health of the heart.”
If you make them with milk, Soliman says overnight oats can become a key source of calcium and vitamin D, but that’s not all. “They also contain plant-based protein, which helps with building and maintaining muscle. In addition, oats are a good source of iron and B vitamins, which support energy production and red blood cell health,” says Saluja-Sharma.
Because overnight oats can be customized in countless ways, their exact nutrient profile will vary from jar to jar. A serving of overnight oats from Dave’s Naturals, Inc. is about 60 grams prepared. According to USDA data, this amount of overnight oats provides the following:
Calories: 230
Protein: 9 grams (g)
Carbohydrates: 42 g
Fiber: 6 g
Fat: 5 g
Iron: 2.7 milligrams (mg)
Calcium: 60 mg
Sodium: 79.8 mg
Which Food Is Better for You?
Both doctors we spoke to think chia pudding and overnight oats can be a healthy addition to a balanced diet, but the actual benefits are slightly different. “The chia seeds in chia pudding usually increase the fatty acids of omega-3 and soluble fiber, making it beneficial to the gut, says Soliman. “Overnight oats give more intricate carbs and protein. as well as fiber, which supplies a slow power discharge and assists in muscle repair when cooked with protein-dense foods such as milk or yogurt.”
Ultimately, Soliman thinks the healthier option should be based on personal dietary objectives. Chia seeds will make you feel full longer, whereas oats can better support heart health by lowering cholesterol and blood sugar. “Both are gluten-free (when oats are certified gluten-free) and can be used in a variety of ways to add nutrient-dense toppings, including fruits, nuts, and spices.”
However, sometimes those toppings (or additives in the case of pre-packaged options) can make either option less healthy. “Both chia pudding and overnight oats are healthy in their simplest forms,” says Saluja-Sharma. “A basic chia pudding might be made with 2 tablespoons of chia seeds and ½ cup of milk, while overnight oats are often made with ½ cup of oats and ½ cup of milk.”
Saluja-Sharma thinks both make-ahead breakfasts are excellent choices, but she gives chia pudding the edge because, when prepared at home, chia pudding provides a similar amount of protein, but also has heart-healthy omega-3 fats, calcium, magnesium, and phosphorus. (Though she admits rolled oats are a good source of iron, zinc, and B vitamins.)
Saluja-Sharma compared chia seeds and old-fashioned rolled oats side by side:
| Nutrient | Chia seeds (2 tablespoons) | Rolled oats (½ cup) |
|---|---|---|
| Protein | 4 grams (g) | 5 g |
| Fiber | 6 g | 4 g |
| Carbohydrates | 10 g (mostly fiber, with a small amount of starch) | 27 g (mainly starch, with some soluble fiber) |
How to Make Both Options Healthier
With all of that being said, the healthiest option really depends on how you prepare these options. “The type of milk you choose, along with a few smart additions, can take both chia pudding and overnight oats from good to great,” says Saluja-Sharma.
For example, Saluja-Sharma says if you are choosing plant-based milks, soy milk adds significantly more protein than almond or oat milk. From there, your add-ins should include:
- Fresh fruit, like berries for natural sweetness and antioxidants
- Nuts and seeds for crunch, healthy fats, and extra protein
- Spices such as cinnamon or vanilla for a flavor boost without the need for added sweeteners
“I love reminding people that healthy eating doesn’t have to be complicated. A bowl of oats or a jar of chia pudding might look ordinary, but with the right touches, they can become extraordinary foundations for better health,” concludes Saluja-Sharma.
