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Oats and yogurt Calories
Rich in protein, fiber, and probiotics; popular breakfast or snack.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oats and yogurt (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 26.1 g of carbs, 7.6 g of protein, 4 g of fat and 4.7 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oats and yogurt Nutrition Facts
Selected: 1 cup (medium) · 180 g
171
KCAL / 180G
Carbs
26.1g
· 9% DV
Protein
7.6g
· 15% DV
Fat
4g
· 5% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 18% · Fat 21%
Oats and yogurt nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 79 mg | 3% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 4.7 g | 17% |
| Protein | 7.6 g | 15% |
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 Oats and yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 171 kcal |
| 2 tablespoon (chopped) | 30 g | 29 kcal |
| ½ cup (small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 100 g | 95 kcal |
| 1 pack (medium) | 120 g | 114 kcal |
| 1 serving (medium) | 150 g | 143 kcal |
| 1 bottle (whole) | 200 g | 190 kcal |
| 1 cup (large) | 250 g | 238 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Oats and yogurt
How do you make overnight oats and yogurt?
Stir oats and yogurt together in a covered container and refrigerate them overnight. The oats soften as they absorb moisture. Add fruit, nuts, or cinnamon before serving, and loosen the mixture with a little extra yogurt if needed.
Should you cook oats before mixing them with yogurt?
No, you do not have to cook oats before mixing them with yogurt; they can soften in the refrigerator. If you prefer warm oats, cook them separately, let them cool until just warm, then stir in the yogurt.
Which yogurt works best with oats and yogurt?
Plain yogurt works well with oats because it lets you control the sweetness and toppings. Thick Greek-style yogurt makes a creamier, more substantial bowl, while a thinner yogurt gives the oats a looser texture.
Can you freeze oats and yogurt?
You can freeze oats and yogurt, but the yogurt may separate or turn grainy after thawing, so the texture is often less pleasant. Refrigerating the mixture and making only what you plan to eat soon usually works better.
Do oats and yogurt contain probiotics after being mixed?
They can, if the yogurt contains live cultures; oats do not remove those cultures simply by being mixed in. Avoid heating the finished mixture, since high heat can reduce the number of live cultures in the yogurt.
Are oats and yogurt a good pre-workout snack?
Oats and yogurt can work as a pre-workout snack because they combine carbohydrates with protein. Eat them early enough to feel comfortable during exercise; a smaller serving may suit you better right before a workout.
Can oats and yogurt help keep blood sugar steady?
Oats and yogurt may make a steadier meal than a sugary breakfast, because their fiber and protein can slow digestion. Choose plain yogurt and limit sweetened toppings; people managing diabetes should tailor portions to their own plan.
Can oats and yogurt replace a full breakfast?
Oats and yogurt can be a breakfast, especially when you add fruit and nuts for variety and staying power. If the bowl leaves you hungry soon afterward, increase the portion or pair it with another food you enjoy.
Is it safe to leave oats and yogurt on the counter overnight?
No, do not leave oats and yogurt at room temperature overnight. Prepare the mixture in a clean, covered container and refrigerate it promptly; overnight soaking should happen in the refrigerator, not on the counter.
Can babies eat oats and yogurt together?
Babies can eat oats and yogurt together once they are ready for solid foods and have safely tried each ingredient separately. Serve soft, age-appropriate textures and use plain yogurt; ask your child’s clinician if allergies or feeding concerns apply.
Oats and yogurt Vitamins & Minerals
Vitamins
B2
0.23mg · 18% DV
Biotin
4.5µg · 15% DV
B12
0.32µg · 13% DV
B5
0.65mg · 13% DV
Minerals
Manganese
1.08mg · 47% DV
Phosphorus
153mg · 22% DV
Copper
0.16mg · 18% DV
Calcium
117mg · 12% DV
Potassium ⭐
288mg · 8% DV
Sodium
79mg · 3% DV
Oats and yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oats and yogurt
To burn the 171 calories in 1 cup (medium) (180 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 Oats and yogurt?
Oats and yogurt is a simple breakfast or snack made by mixing rolled oats with yogurt. The oats bring a mild, nutty grain flavour and a pleasantly chewy texture, while yogurt adds coolness and a gentle tang. Leave the mixture to stand if you prefer softer oats, or eat it straight away for more bite.
It works well as a quick breakfast or between-meal snack, and is often topped with fruit, cinnamon or a small handful of nuts. Yogurt contributes protein and live cultures, while oats provide fibre; a 100 g portion has 2.6 g of fibre. For a less sweet bowl, use fresh fruit rather than sweetened toppings.
How Nutritious Is Oats and yogurt?
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 Oats and yogurt 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 Oats and yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Oats and yogurt 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
Oats and yogurt Fat Profile
SATURATED
2.16g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.