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Overnight Chia Seed Oatmeal⏱ 360 min total
Recipes

Overnight Chia Seed Oatmeal

Per 1 serving · 173 g · 4 ingredients

Calories
188
9%
of a 2,000 cal day
  • Protein
    11g
    22% of calories
  • Carbs
    28g
    57% of calories
  • Fat
    4.6g
    21% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium

At a glance

One serving of Overnight Chia Seed Oatmeal (173 g) has 188 calories, with 11 g of protein, 28 g of carbohydrates and 4.6 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (21% DV), dietary fiber (24% DV) and calcium (20% DV).

Per 100 g
109cal
low energy density
Protein per 100 cal
5.7g
Net carbs
21g
carbs minus fiber
Fiber
6.8g
1.8 g sugar

High in

20%+ of the daily value

  • Protein21%
  • Dietary fiber24%
  • Calcium20%
  • Phosphorus36%
  • Copper25%
  • Manganese41%

Good source of

10–19% of the daily value

  • Thiamine12%
  • Riboflavin (B2)16%
  • Niacin12%
  • Vitamin B1218%
  • Iron19%
  • Magnesium16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 360 min
  1. 1

    Combine all ingredients in a resealable container and mix well. Refrigerate overnight and enjoy.

Vitamins & minerals

Amounts for 1 serving (173 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1 μg
0%
Vitamin C0.2 mg
0%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0.1 mg
12%
Riboflavin (B2)0.2 mg
16%
Niacin2 mg
12%
Vitamin B60.1 mg
8%
Folate (B9)16 μg
4%
Vitamin B120.4 μg
18%
Pantothenic acid0.2 mg
4%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium197 mg
20%
Iron2 mg
19%
Potassium288 mg
6%
Magnesium69 mg
16%
Phosphorus250 mg
36%
Zinc2 mg
14%
Copper0.2 mg
25%
Manganese1 mg
41%
Selenium23 μg
41%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)2 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid0.2 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0.4 g—
Glucose0 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats0.4 g—
Phenylalanine0.1 g—
Polyunsaturated fats3 g—
Proline0.1 g—
Retinol1 μg—
Serine0.1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 32 g—
Total omega 61 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 188 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 36min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 26min
    Swimming laps

Common questions

How many calories are in Overnight Chia Seed Oatmeal?

One serving of Overnight Chia Seed Oatmeal (1 serving) has 188 calories, which works out to 109 calories per 100 g. That is about 9.4% of a 2,000-calorie day.

Is Overnight Chia Seed Oatmeal high in protein?

It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 22% 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 Chia Seed Oatmeal keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 57% 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 Chia Seed Oatmeal?

73 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Overnight Chia Seed Oatmeal?

1.8 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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