⏱ 365 min totalOvernight Blueberry Maple Oatmeal
Per 1 serving · 217 g · 6 ingredients
of a 2,000 cal day
- Protein13g20% of calories
- Carbs39g61% of calories
- Fat5.3g19% of calories
- ✓ Low sodium
At a glance
One serving of Overnight Blueberry Maple Oatmeal (217 g) has 241 calories, with 13 g of protein, 39 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (25% DV), dietary fiber (23% DV) and riboflavin (b2) (43% DV).
High in
20%+ of the daily value
- Protein25%
- Dietary fiber23%
- Riboflavin (B2)43%
- Vitamin B1236%
- Calcium24%
- Phosphorus43%
Good source of
10–19% of the daily value
- Thiamine16%
- Niacin12%
- Vitamin B612%
- Pantothenic acid10%
- Iron18%
- Magnesium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
In a 1-cup jar or resealable container, combine oats, milk, yogurt, chia seeds, and maple syrup. Secure the lid and shake well to mix. Remove the lid, add blueberries, and stir until evenly distributed. Replace the lid and refrigerate overnight or up to 2 days. Enjoy chilled.
Vitamins & minerals
Amounts for 1 serving (217 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 46 μg | 5% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 240 mg | 24% |
| Iron | 1 mg | 18% |
| Potassium | 352 mg | 7% |
| Magnesium | 73 mg | 17% |
| Phosphorus | 303 mg | 43% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 57% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 16 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.4 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 6 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 45 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 241 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Overnight Blueberry Maple Oatmeal?
One serving of Overnight Blueberry Maple Oatmeal (1 serving) has 241 calories, which works out to 111 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Overnight Blueberry Maple Oatmeal high in protein?
It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 20% 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 Maple Oatmeal keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 61% 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 Maple Oatmeal?
63 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Overnight Blueberry Maple Oatmeal?
18 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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