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Yogurt and Chia Overnight Oats⏱ 480 min total
Recipes

Yogurt and Chia Overnight Oats

Per 1 serving · 237 g · 8 ingredients

Calories
257
13%
of a 2,000 cal day
  • Protein
    13g
    19% of calories
  • Carbs
    44g
    64% of calories
  • Fat
    5.4g
    18% of calories
Portion
  • ✓ Low sodium

At a glance

One serving of Yogurt and Chia Overnight Oats (237 g) has 257 calories, with 13 g of protein, 44 g of carbohydrates and 5.4 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (26% DV), dietary fiber (25% DV) and riboflavin (b2) (22% DV).

Per 100 g
108cal
low energy density
Protein per 100 cal
5g
Net carbs
37g
carbs minus fiber
Fiber
7.1g
17 g sugar

High in

20%+ of the daily value

  • Protein26%
  • Dietary fiber25%
  • Riboflavin (B2)22%
  • Vitamin B1226%
  • Calcium20%
  • Iron23%

Good source of

10–19% of the daily value

  • Thiamine18%
  • Niacin12%
  • Vitamin B611%
  • Zinc17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 480 min
  1. 1

    Place the dry ingredients in a bag.

  2. 2

    In a 1/2 pint jar, combine the dry ingredients with yogurt and water. Shake well and refrigerate overnight. Stir before serving.

Vitamins & minerals

Amounts for 1 serving (237 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A15 μg
2%
Vitamin C1 mg
1%
Vitamin D1 μg
4%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0.2 mg
18%
Riboflavin (B2)0.3 mg
22%
Niacin2 mg
12%
Vitamin B60.1 mg
11%
Folate (B9)20 μg
5%
Vitamin B121 μg
26%
Pantothenic acid0.4 mg
8%
Choline24 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium197 mg
20%
Iron2 mg
23%
Potassium344 mg
7%
Magnesium83 mg
20%
Phosphorus322 mg
46%
Zinc2 mg
17%
Copper0.2 mg
26%
Manganese1 mg
52%
Selenium25 μg
46%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)2 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene3 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0.4 g—
Glucose0.2 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose2 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.2 g—
Polyunsaturated fats3 g—
Proline0.3 g—
Retinol14 μg—
Serine0.2 g—
Starch0 g—
Sucrose13 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 32 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 257 calories

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

  • 49min
    Walking (3.5 mph)
  • 31min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 36min
    Swimming laps

Common questions

How many calories are in Yogurt and Chia Overnight Oats?

One serving of Yogurt and Chia Overnight Oats (1 serving) has 257 calories, which works out to 108 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are Yogurt and Chia Overnight Oats high in protein?

It provides a solid 13 g of protein per serving (26% 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.

Are Yogurt and Chia Overnight Oats keto-friendly?

It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Yogurt and Chia Overnight Oats?

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

How much sugar is in Yogurt and Chia Overnight Oats?

17 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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