⏱ 370 min totalOvernight Blueberry Chia Seed Oatmeal
Per 1 serving · 439 g · 5 ingredients
of a 2,000 cal day
- Protein26g19% of calories
- Carbs74g53% of calories
- Fat18g29% of calories
- ✓ Low sodium
At a glance
One serving of Overnight Blueberry Chia Seed Oatmeal (439 g) has 531 calories, with 26 g of protein, 74 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (52% DV), dietary fiber (87% DV) and thiamine (44% DV).
High in
20%+ of the daily value
- Protein52%
- Dietary fiber87%
- Thiamine44%
- Riboflavin (B2)41%
- Niacin40%
- Vitamin B1238%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin K19%
- Vitamin B617%
- Folate (B9)12%
- Pantothenic acid11%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine blueberries, rolled oats, almond milk, chia seeds, and Greek yogurt in a jar. Seal and refrigerate overnight.
Vitamins & minerals
Amounts for 1 serving (439 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 23 μg | 19% |
| Thiamine | 1 mg | 44% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 6 mg | 40% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 36 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 555 mg | 55% |
| Iron | 5 mg | 66% |
| Potassium | 704 mg | 15% |
| Magnesium | 227 mg | 54% |
| Phosphorus | 727 mg | 104% |
| Zinc | 4 mg | 39% |
| Copper | 1 mg | 73% |
| Manganese | 3 mg | 118% |
| Selenium | 56 μg | 102% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 9 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 36 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 6 g | — |
| Galactose | 1 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 0.4 g | — |
| Retinol | 1 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 9 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 531 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Overnight Blueberry Chia Seed Oatmeal?
One serving of Overnight Blueberry Chia Seed Oatmeal (1 serving) has 531 calories, which works out to 121 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Overnight Blueberry Chia Seed Oatmeal high in protein?
It provides a solid 26 g of protein per serving (52% of the 50 g daily value), but protein supplies only 19% 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.
Is Overnight Blueberry Chia Seed Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Overnight Blueberry Chia Seed Oatmeal?
129 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Overnight Blueberry Chia Seed Oatmeal?
15 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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