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Protein Oat Yogurt Calories
High-protein yogurt with oat fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein Oat Yogurt (200 g) has 26 calories. That works out to 13 calories per 100 g. It contains 26.7 g of carbs, 26.7 g of protein, 26.7 g of fat and 26.7 g of fiber. Its 290 mg of Phosphorus covers 41% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Protein Oat Yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
26
KCAL / 200G
Carbs
26.7g
· 10% DV
Protein
26.7g
· 53% DV
Fat
26.7g
· 34% DV
Fiber
26.7g
· 95% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 24% · Fat 52%
Protein Oat Yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 26.7 g | 34% |
| Saturated fat | 1.7 g | 9% |
| Trans fat | 0.06 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 26.7 g | 10% |
| Fiber | 26.7 g | 95% |
| Protein | 26.7 g | 53% |
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 Protein Oat Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 26 kcal |
| 1 tablespoon (small) | 15 g | 2 kcal |
| 100 g | 100 g | 13 kcal |
| ½ cup (small) | 100 g | 13 kcal |
| 1 pack (medium) | 150 g | 20 kcal |
| 1 pack (large) | 200 g | 26 kcal |
| 1 serving (large) | 250 g | 33 kcal |
| 1 serving (extra large) | 350 g | 46 kcal |
Calculated from 13 calories per 100 g.
Frequently Asked Questions About Protein Oat Yogurt
What is protein oat yogurt?
Protein oat yogurt is a yogurt-based food combined with oats and marketed as a higher-protein option. The exact ingredients and texture vary by product, so it may be sold as a ready-to-eat cup or made at home by mixing yogurt with oats.
Is protein oat yogurt a good post-workout snack?
Yes, protein oat yogurt can be a convenient post-workout snack because it combines yogurt protein with oats. Add fruit if you want carbohydrates alongside it, or eat it plain when you need something quick after exercise.
Can you use protein oat yogurt to make overnight oats?
Yes, protein oat yogurt works as the base for overnight oats. Stir in extra rolled oats and refrigerate the mixture overnight; add crunchy toppings just before eating so they do not soften.
What can you add to protein oat yogurt?
Fresh berries, sliced banana, cinnamon, seeds, or a small handful of nuts pair well with protein oat yogurt. Add toppings according to the texture you want, and go easy on sweeteners if the yogurt is already flavored.
Does protein oat yogurt contain enough protein to replace a meal?
Protein oat yogurt can contribute protein to a meal, but a cup may not provide everything a full meal needs. Pair it with fruit and another substantial food, such as eggs or whole-grain toast, if you are using it as breakfast.
Is protein oat yogurt the same as yogurt with granola?
No, protein oat yogurt is not necessarily the same as yogurt topped with granola. Oats may be mixed into the yogurt itself, while granola is usually added separately and often contains sweeteners or oil; the product’s texture and ingredients depend on its recipe.
Can protein oat yogurt be used in smoothies?
Yes, protein oat yogurt blends well into a smoothie and can make it thicker and creamier. Blend it with fruit and a little liquid; add liquid gradually because the oats may thicken the drink as it stands.
Can you freeze protein oat yogurt?
You can freeze protein oat yogurt, but thawing may make it grainy or watery because yogurt can separate and oats soften. It is better suited to eating chilled; if frozen, stir it thoroughly after thawing and do not refreeze it.
Is protein oat yogurt suitable for meal prep?
Yes, protein oat yogurt can be portioned for meal prep and kept refrigerated in sealed containers. For the best texture, store crunchy toppings separately and mix them in just before eating; follow the product’s storage directions once opened.
Can protein oat yogurt be used instead of sour cream?
Protein oat yogurt can replace sour cream in some cold dips or toppings, but its oat texture and tang may change the result. For hot sauces, add it off the heat to reduce the chance of curdling.
Protein Oat Yogurt Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.44mg · 34% DV
B5
0.76mg · 15% DV
Biotin
4.2µg · 14% DV
Minerals
Phosphorus
290mg · 41% DV
Iodine
44µg · 29% DV
Manganese
0.64mg · 28% DV
Selenium
14µg · 25% DV
Potassium ⭐
370mg · 11% DV
Sodium
104mg · 5% DV
Protein Oat Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Oat Yogurt
To burn the 26 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 Protein Oat Yogurt?
Protein Oat Yogurt brings yogurt together with oats in a convenient breakfast or snack. It is a contemporary everyday product rather than a traditional dish tied to one particular region. The oats add a pleasantly hearty texture, while the yogurt keeps the result cool and creamy; the exact flavour and thickness depend on the yogurt and how much oat is mixed in. It works well at breakfast or as a quick snack, served with fresh fruit, nuts or a little granola. Its nutritional character is that of a protein-rich yogurt with oat fibre, making it a more substantial choice than plain yogurt alone. For a lighter bowl, choose an unsweetened version and add fruit for sweetness; letting it stand briefly softens the oats.
How Nutritious Is Protein Oat 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
Very high
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 Protein Oat Yogurt Processed?
NOVA 3
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 Protein Oat Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Protein Oat 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
Protein Oat Yogurt Fat Profile
SATURATED
1.7g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.