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Overnight Honey Chia Oats⏱ 5 min total
Recipes

Overnight Honey Chia Oats

Per 1 serving · 316 g · 9 ingredients

Calories
384
19%
of a 2,000 cal day
  • Protein
    20g
    20% of calories
  • Carbs
    58g
    58% of calories
  • Fat
    9.8g
    22% of calories
Portion

At a glance

One serving of Overnight Honey Chia Oats (316 g) has 384 calories, with 20 g of protein, 58 g of carbohydrates and 9.8 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (40% DV), dietary fiber (45% DV) and thiamine (24% DV).

Per 100 g
121cal
low energy density
Protein per 100 cal
5.2g
Net carbs
46g
carbs minus fiber
Fiber
13g
21 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Dietary fiber45%
  • Thiamine24%
  • Riboflavin (B2)32%
  • Niacin22%
  • Vitamin B1237%

Good source of

10–19% of the daily value

  • Vitamin B610%
  • Potassium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 min
  1. 1

    In a resealable container, combine Greek yogurt, rolled oats, chia seeds, honey, almond milk, ground cardamom, cinnamon, vanilla extract, and salt. Mix well.

  2. 2

    Cover the container and refrigerate overnight to allow the oats and chia seeds to absorb the liquid.

Vitamins & minerals

Amounts for 1 serving (316 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A2 μg
0%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0.3 mg
24%
Riboflavin (B2)0.4 mg
32%
Niacin3 mg
22%
Vitamin B60.1 mg
10%
Folate (B9)28 μg
7%
Vitamin B121 μg
37%
Pantothenic acid0.4 mg
8%
Choline27 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium397 mg
40%
Iron3 mg
37%
Potassium494 mg
11%
Magnesium129 mg
31%
Phosphorus473 mg
68%
Zinc3 mg
25%
Copper0.4 mg
42%
Manganese2 mg
67%
Selenium38 μg
70%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)4 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid0.4 g—
Beta carotene0.2 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose9 g—
Galactose2 g—
Glucose7 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose3 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0.3 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats6 g—
Proline0.2 g—
Retinol1 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 34 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 384 calories

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

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Overnight Honey Chia Oats?

One serving of Overnight Honey Chia Oats (1 serving) has 384 calories, which works out to 121 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Overnight Honey Chia Oats high in protein?

It provides a solid 20 g of protein per serving (40% 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.

Are Overnight Honey Chia Oats keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 58% 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 Honey Chia Oats?

280 mg per serving.

How much sugar is in Overnight Honey Chia Oats?

21 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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