⏱ 360 min totalBlueberry Yogurt Overnight Oats
Per 1 serving · 350 g · 8 ingredients
of a 2,000 cal day
- Protein19g24% of calories
- Carbs41g54% of calories
- Fat7.1g21% of calories
- ✓ Low saturated fat
At a glance
One serving of Blueberry Yogurt Overnight Oats (350 g) has 285 calories, with 19 g of protein, 41 g of carbohydrates and 7.1 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (37% DV), dietary fiber (27% DV) and thiamine (23% DV).
High in
20%+ of the daily value
- Protein37%
- Dietary fiber27%
- Thiamine23%
- Riboflavin (B2)30%
- Vitamin B1238%
- Iron22%
Good source of
10–19% of the daily value
- Niacin12%
- Vitamin B616%
- Pantothenic acid10%
- Calcium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Rolled oats- 🥄⅔ cup Water
½ cup Greek yogurt
1 tbsp, ground Flaxseed- 🥄1 dash Salt
2 tbsp Blueberries
½ tsp packed Brown sugar
⅛ oz (19 halves per oz) Pecans
Directions
- 1
In an individual food storage container, layer the oats, water, yogurt, flaxseed, salt, and blueberries. Do not stir. Cover and refrigerate overnight.
- 2
In the morning, stir the mixture until combined and thickened. Top with pecans and brown sugar before serving.
Vitamins & minerals
Amounts for 1 serving (350 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 169 mg | 17% |
| Iron | 2 mg | 22% |
| Potassium | 422 mg | 9% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 358 mg | 51% |
| Zinc | 2 mg | 22% |
| Copper | 0.3 mg | 35% |
| Manganese | 1 mg | 64% |
| Selenium | 31 μg | 57% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 3 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.1 g | — |
| Retinol | 1 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 285 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Blueberry Yogurt Overnight Oats?
One serving of Blueberry Yogurt Overnight Oats (1 serving) has 285 calories, which works out to 82 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Blueberry Yogurt Overnight Oats high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Blueberry Yogurt Overnight Oats keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blueberry Yogurt Overnight Oats?
202 mg per serving.
How much sugar is in Blueberry Yogurt Overnight Oats?
8.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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