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Oat chia milk mix Calories
Mix of oats, chia seeds, and milk; source of fiber, protein, and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat chia milk mix (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 29 g of carbs, 9.4 g of protein, 7.2 g of fat and 5.6 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oat chia milk mix Nutrition Facts
Selected: 1 cup (medium) · 200 g
220
KCAL / 200G
Carbs
29g
· 11% DV
Protein
9.4g
· 19% DV
Fat
7.2g
· 9% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 17% · Fat 30%
Oat chia milk mix nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 29 g | 11% |
| Fiber | 5.6 g | 20% |
| Protein | 9.4 g | 19% |
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 Cup of Oat chia milk mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 220 kcal |
| 2 tablespoon (medium) | 30 g | 33 kcal |
| 100 g | 100 g | 110 kcal |
| ½ cup (small) | 100 g | 110 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1 bottle (medium) | 250 g | 275 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 cup (large) | 300 g | 330 kcal |
| 1 bottle (large) | 330 g | 363 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Oat chia milk mix
How do you make oat chia milk mix?
Stir chia seeds into milk first, then mix in the oats until evenly combined. Leave it to thicken in the refrigerator, stirring once after a few minutes to keep the seeds from clumping.
Can you use quick oats in oat chia milk mix?
Yes, quick oats work in oat chia milk mix, but they soften faster and make it thicker and less textured than rolled oats. Add a little extra milk if the mixture becomes too dense.
Can you make oat chia milk mix with plant milk?
Yes, you can replace dairy milk with an unsweetened plant milk in oat chia milk mix. The flavor and thickness will vary by product, so adjust the liquid after the oats and chia have soaked.
Can oat chia milk mix be frozen?
You can freeze oat chia milk mix, but its texture may change: the chia can gel unevenly and the mixture may separate when thawed. Thaw it in the refrigerator and stir thoroughly before serving.
Why is my oat chia milk mix still runny?
Oat chia milk mix can stay runny if it has not rested long enough or contains too much milk for the amount of oats and chia. Refrigerate it longer, then add a little more chia if needed.
Can you blend oat chia milk mix into a smoothie?
Yes, blend oat chia milk mix with fruit for a thicker smoothie. Chia makes the drink continue to thicken as it stands, so serve it soon or loosen it with more milk before drinking.
Can you eat oat chia milk mix before a workout?
Yes, oat chia milk mix can work as a pre-workout snack, particularly when eaten with enough time to digest. Its fiber may feel heavy for some people immediately before exercise, so try a smaller serving first.
How do you keep chia seeds from clumping in oat chia milk mix?
Whisk the chia seeds into the milk before adding the oats, and stir the mixture again after a short pause. This separates the seeds while they absorb liquid and helps them distribute evenly.
What toppings go well with oat chia milk mix?
Fresh berries, sliced banana, cinnamon, or chopped nuts pair well with oat chia milk mix. Add crunchy toppings just before eating so they do not soften while the mixture sits in the refrigerator.
Can oat chia milk mix replace breakfast?
Yes, oat chia milk mix can serve as a quick breakfast, especially when topped with fruit and a protein-rich food such as yogurt or eggs. A plain bowl may not keep everyone satisfied until the next meal.
Oat chia milk mix Vitamins & Minerals
Vitamins
B2
0.34mg · 26% DV
B1
0.26mg · 22% DV
B12
0.5µg · 21% DV
B5
0.9mg · 18% DV
Minerals
Manganese
1.3mg · 57% DV
Phosphorus
220mg · 31% DV
Copper
0.22mg · 24% DV
Calcium
220mg · 22% DV
Potassium ⭐
360mg · 11% DV
Sodium
86mg · 4% DV
Oat chia milk mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat chia milk mix
To burn the 220 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oat chia milk mix?
Oat chia milk mix combines oats and chia seeds with milk for a simple breakfast or snack. It is not tied to one traditional region; it fits the wider habit of preparing soaked oats ahead of time. As it rests, the oats soften and the chia thickens the mixture, giving it a creamy texture with a slight seediness and a mild, milky flavour.
It is commonly eaten chilled, often topped with fruit, nuts or cinnamon, or taken along as a quick snack. The mix provides fibre and protein, while chia contributes omega-3 fats. For a less sweet version, use plain milk and let ripe fruit add the sweetness; adjust the thickness with a splash more milk before serving.
How Nutritious Is Oat chia milk mix?
Nutrient density
High
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
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 Oat chia milk mix 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 Oat chia milk mix Contain Allergens?
Contains these allergens:
Which Diets Is Oat chia milk mix Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat chia milk mix Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2g
POLYUNSATURATED
2.6g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.