1 serving (medium) of Gluten-free oats with chia seeds (40 g) has 162 calories. That works out to 405 calories per 100 g. It contains 24.9 g of carbs, 6.2 g of protein, 4.3 g of fat and 5.5 g of fiber. Its 1.6 mg of Manganese covers 71% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.

Gluten-free oats with chia seeds Nutrition Facts

Selected: 1 serving (medium) · 40 g

162

KCAL / 40G

Carbs

24.9g

· 9% DV

Protein

6.2g

· 12% DV

Fat

4.3g

· 6% DV

Fiber

5.5g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 61% · Protein 15% · Fat 24%

Gluten-free oats with chia seeds nutrition facts table · 1 serving (medium) (40 g)

Nutrient	Amount	% DV
Calories	162 kcal
Total fat	4.3 g	6%
Saturated fat	0.54 g	3%
Trans fat	0 g
Sodium	2 mg	0%
Total carbohydrate	24.9 g	9%
Fiber	5.5 g	20%
Protein	6.2 g	12%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of Gluten-free oats with chia seeds?

Serving	Amount	Calories
1 serving (medium)	40 g	162 kcal
1 tablespoon (medium)	12 g	49 kcal
2 tablespoon (double)	24 g	97 kcal
0.25 cup (quarter)	25 g	101 kcal
0.33 cup (small)	35 g	142 kcal
½ cup (half)	45 g	182 kcal
1 serving (large)	60 g	243 kcal
1 cup (whole)	90 g	365 kcal
100 g	100 g	405 kcal

Calculated from 405 calories per 100 g.

Frequently Asked Questions About Gluten-free oats with chia seeds

How do you make gluten-free oats with chia seeds?

You can make gluten-free oats with chia seeds on the stovetop or by soaking them. Cook them with water or milk for a warm bowl, or stir them into a cold liquid and let them soften before serving.

Can you make overnight oats with gluten-free oats with chia seeds?

Yes, gluten-free oats with chia seeds work well as overnight oats. Stir them into milk or a plant-based drink, cover, and refrigerate overnight; the chia seeds absorb liquid and help create a thicker texture.

Are gluten-free oats with chia seeds safe for people with celiac disease?

Yes, if the product is certified gluten-free and protected from cross-contact during processing. Oats can be contaminated with wheat or other gluten-containing grains, so people with celiac disease should choose a reliably certified product.

What is the difference between gluten-free oats with chia seeds and plain gluten-free oats?

Gluten-free oats with chia seeds include chia in the oat mixture, while plain gluten-free oats do not. Chia absorbs liquid and gives the prepared bowl a thicker texture, so you may need to adjust how much liquid you add.

Can you eat gluten-free oats with chia seeds without cooking them?

Yes, gluten-free oats with chia seeds can be eaten without cooking if you soak them first. Stir them into milk, yogurt, or another liquid and allow time for the oats to soften and the chia to absorb moisture.

Can gluten-free oats with chia seeds be used in baking?

Yes, you can use gluten-free oats with chia seeds in cookies, muffins, and similar recipes. Because chia absorbs moisture, let the mixture rest briefly before baking so the batter can thicken and the ingredients bind.

How should you store gluten-free oats with chia seeds?

Store dry gluten-free oats with chia seeds in a sealed container in a cool, dry place. Once mixed with milk or yogurt, refrigerate them and eat them while fresh rather than leaving the prepared mixture at room temperature.

Do gluten-free oats with chia seeds help with weight loss?

They may support fullness because both oats and chia provide fiber, which can make a meal more satisfying. They do not cause weight loss on their own, and sweet toppings or large additions can change the meal substantially.

Do gluten-free oats with chia seeds raise blood sugar?

They can raise blood sugar, as they contain carbohydrates, but the fiber in oats and chia can slow digestion. The response varies with the portion and toppings; adding sugary ingredients may lead to a greater rise.

Are gluten-free oats with chia seeds a good breakfast before a workout?

Yes, gluten-free oats with chia seeds can work as a pre-workout breakfast because they provide carbohydrates for energy. Eat them far enough ahead to feel comfortable, since the fiber-rich mixture may feel heavy right before exercise.

Gluten-free oats with chia seeds Vitamins & Minerals

Vitamins

0.22mg · 18% DV

Biotin

4.8µg · 16% DV

0.5mg · 10% DV

Folate

20µg · 5% DV

Minerals

Manganese

1.64mg · 71% DV

Phosphorus

182mg · 26% DV

Copper

0.21mg · 23% DV

Selenium

11µg · 20% DV

Potassium ⭐

168mg · 5% DV

Sodium

2mg · 0% DV

Gluten-free oats with chia seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gluten-free oats with chia seeds

To burn the 162 calories in 1 serving (medium) (40 g):

🚶

40min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Gluten-free oats with chia seeds?

Gluten-free oats with chia seeds combines oat flakes with chia seeds for an easy-to-use breakfast base. The oats have a mild, toasty grain flavour, while chia softens and thickens the mixture as it absorbs liquid. It can be cooked into porridge or left to soak overnight, then served warm or chilled with fruit, nuts, yoghurt or milk; it also works stirred into smoothies.

This blend provides fibre and plant protein, and chia contributes omega-3 fats. For a lighter bowl, prepare it with water or an unsweetened milk and let fruit add sweetness. Give it a few minutes to rest after adding liquid so the chia can soften and the texture becomes pleasantly thick.

How Nutritious Is Gluten-free oats with chia seeds?

Nutrient density

High

71/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Gluten-free oats with chia seeds Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Gluten-free oats with chia seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Gluten-free oats with chia seeds Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gluten-free oats with chia seeds Fat Profile

SATURATED

0.54g

MONOUNSATURATED

0.9g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 0.8:1

Below the ideal 4:1 — a good omega balance.

Compare Gluten-free oats with chia seeds

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Gluten-free oats with chia seeds vs Breadstick5 kcal fewer per 100 g

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Gluten-free oats with chia seeds vs Simit65 kcal more per 100 g

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Foods Similar to Gluten-free oats with chia seeds

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Bulgur Pilaf

120 kcal

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Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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450 kcal

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150 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Gluten-free oats with chia seeds Calories

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Gluten-free oats with chia seeds Nutrition Facts

Gluten-free oats with chia seeds nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (40 g)

How Many Calories in 1 Serving of Gluten-free oats with chia seeds?

Frequently Asked Questions About Gluten-free oats with chia seeds

How do you make gluten-free oats with chia seeds?

Can you make overnight oats with gluten-free oats with chia seeds?

Are gluten-free oats with chia seeds safe for people with celiac disease?

What is the difference between gluten-free oats with chia seeds and plain gluten-free oats?

Can you eat gluten-free oats with chia seeds without cooking them?

Can gluten-free oats with chia seeds be used in baking?

How should you store gluten-free oats with chia seeds?

Do gluten-free oats with chia seeds help with weight loss?

Do gluten-free oats with chia seeds raise blood sugar?

Are gluten-free oats with chia seeds a good breakfast before a workout?

Gluten-free oats with chia seeds Vitamins & Minerals

Gluten-free oats with chia seeds Glycemic Index

How to Burn Off Gluten-free oats with chia seeds

What is Gluten-free oats with chia seeds?

How Nutritious Is Gluten-free oats with chia seeds?

Nutrient density

Satiety score

Is Gluten-free oats with chia seeds Processed?

Does Gluten-free oats with chia seeds Contain Allergens?

Which Diets Is Gluten-free oats with chia seeds Good For?

Gluten-free oats with chia seeds Fat Profile

Compare Gluten-free oats with chia seeds

Foods Similar to Gluten-free oats with chia seeds

Have another question about Gluten-free oats with chia seeds?

Gluten-free oats with chia seeds nutrition facts table · 1 serving (medium) (40 g)