⏱ 3 min totalMuesli and Yogurt with Chia
Per 1 serving · 98 g · 5 ingredients
of a 2,000 cal day
- Protein7.8g17% of calories
- Carbs20g43% of calories
- Fat8.4g41% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Muesli and Yogurt with Chia (98 g) has 173 calories, with 7.8 g of protein, 20 g of carbohydrates and 8.4 g of fat. Most of its energy comes from carbs (43% of calories). It is high in dietary fiber (22% DV), Vitamin E (23% DV) and riboflavin (b2) (26% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin E23%
- Riboflavin (B2)26%
- Vitamin B1226%
- Iron26%
- Phosphorus28%
Good source of
10–19% of the daily value
- Thiamine16%
- Niacin17%
- Vitamin B614%
- Folate (B9)10%
- Pantothenic acid14%
- Calcium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
In a jar, layer 1 tablespoon of muesli, 1 tablespoon of yogurt, 1 teaspoon of chia seeds, and frozen blueberries. Add another tablespoon of yogurt, top with another tablespoon of muesli, and finish with shaved almonds. Enjoy!
Vitamins & minerals
Amounts for 1 serving (98 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 119 mg | 12% |
| Iron | 2 mg | 26% |
| Potassium | 222 mg | 5% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 194 mg | 28% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 32% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 11 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.2 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 1 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 18 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 173 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Muesli and Yogurt with Chia?
One serving of Muesli and Yogurt with Chia (1 serving) has 173 calories, which works out to 176 calories per 100 g. That is about 8.6% of a 2,000-calorie day.
Is Muesli and Yogurt with Chia high in protein?
Not especially. It has 7.8 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Muesli and Yogurt with Chia keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Muesli and Yogurt with Chia?
37 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Muesli and Yogurt with Chia?
8 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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