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Red berry cocoa chia oatmeal Calories
Source of fiber, omega-3, and antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Red berry cocoa chia oatmeal (240 g) has 242 calories. That works out to 101 calories per 100 g. It contains 40.1 g of carbs, 7.9 g of protein, 7.2 g of fat and 9.6 g of fiber. Its 1.9 mg of Manganese covers 81% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Red berry cocoa chia oatmeal Nutrition Facts
Selected: 1 cup (medium) · 240 g
242
KCAL / 240G
Carbs
40.1g
· 15% DV
Protein
7.9g
· 16% DV
Fat
7.2g
· 9% DV
Fiber
9.6g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 12% · Fat 26%
Red berry cocoa chia oatmeal nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 242 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 40.1 g | 15% |
| Fiber | 9.6 g | 34% |
| Protein | 7.9 g | 16% |
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 Red berry cocoa chia oatmeal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 242 kcal |
| 1 bottle (small) | 50 g | 51 kcal |
| 100 g | 100 g | 101 kcal |
| 1 serving (mini) | 120 g | 121 kcal |
| 1 cup (small) | 160 g | 162 kcal |
| 1 serving (medium) | 240 g | 242 kcal |
| 1 cup (large) | 320 g | 323 kcal |
| 1 serving (large) | 360 g | 364 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Red berry cocoa chia oatmeal
How do you make red berry cocoa chia oatmeal?
Cook the oats with milk or water, then stir in cocoa and chia seeds and top with red berries. Let it stand briefly so the chia can absorb liquid and thicken the bowl. Add sweetener only if the berries and cocoa need it.
Can you make red berry cocoa chia oatmeal overnight?
Yes. Mix the oats, chia, cocoa, and milk or a plant-based drink in a covered container and refrigerate overnight. Add the berries just before eating if you want them to keep their shape and avoid tinting the whole bowl.
Is red berry cocoa chia oatmeal a good breakfast?
Yes, it makes a filling breakfast option because oats and chia provide fibre, while berries bring fruit and a fresh contrast to cocoa. For more staying power, serve it with yogurt, nuts, or another protein-rich accompaniment.
Can you use frozen berries in red berry cocoa chia oatmeal?
Yes, frozen berries work well in red berry cocoa chia oatmeal. Stir them into hot oatmeal to thaw and release their juice, or thaw them separately and add them on top if you prefer the berries to stay more distinct.
Should red berry cocoa chia oatmeal be served hot or cold?
Either works. Serve red berry cocoa chia oatmeal warm after cooking the oats, or chill the mixture for a cold, overnight-oats texture. If serving it cold, allow time for the chia seeds to soften and thicken the mixture.
What kind of cocoa is best for red berry cocoa chia oatmeal?
Unsweetened cocoa powder gives red berry cocoa chia oatmeal a pronounced chocolate taste without adding sweetness. Use sweetened drinking chocolate only if you want a sweeter bowl, and adjust any extra sweetener to taste.
Why does red berry cocoa chia oatmeal get so thick?
Chia seeds absorb liquid and swell, which thickens red berry cocoa chia oatmeal as it sits. Stir in a little more milk or water before serving if the chilled mixture has become thicker than you like.
How long does red berry cocoa chia oatmeal keep in the fridge?
Keep red berry cocoa chia oatmeal covered in the refrigerator and eat it within a few days. For the freshest texture, store the berries separately and add them shortly before serving; discard the oatmeal if it has been left at room temperature for an extended period.
Can you make red berry cocoa chia oatmeal without milk?
Yes, make red berry cocoa chia oatmeal with water or an unsweetened plant-based drink instead of dairy milk. Water gives it a less creamy texture, while oat, soy, or other plant-based drinks make the bowl richer.
What toppings go well with red berry cocoa chia oatmeal?
Banana, chopped nuts, seeds, or a spoonful of yogurt all pair well with red berry cocoa chia oatmeal. Choose toppings that add a contrasting texture, and taste the bowl before adding sweetener because ripe berries may already provide enough sweetness.
Red berry cocoa chia oatmeal Vitamins & Minerals
Vitamins
Vitamin C
19.68mg · 22% DV
B1
0.22mg · 18% DV
Biotin
5.04µg · 17% DV
B6
0.14mg · 8% DV
Minerals
Manganese
1.87mg · 81% DV
Copper
0.41mg · 46% DV
Phosphorus
286mg · 41% DV
Magnesium
132mg · 31% DV
Potassium ⭐
362mg · 11% DV
Sodium
7.2mg · 0% DV
Red berry cocoa chia oatmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red berry cocoa chia oatmeal
To burn the 242 calories in 1 cup (medium) (240 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 Red berry cocoa chia oatmeal?
Red berry cocoa chia oatmeal combines oats cooked or soaked in water, milk or a plant-based drink with cocoa, chia seeds and berries such as strawberries or raspberries. It can be made warm on the stove or prepared overnight for a chilled breakfast, with the fruit and toppings varied to suit the season.
It is a familiar kind of breakfast bowl in places where oatmeal is popular, and works just as well as a quick weekday meal elsewhere. The oats provide fibre, while chia contributes omega-3 fats and berries and cocoa bring antioxidant plant compounds. Add nuts or yoghurt for extra texture and richness, or keep it lighter by relying on ripe fruit for sweetness instead of adding sugar.
How Nutritious Is Red berry cocoa chia oatmeal?
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 Red berry cocoa chia oatmeal 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 Red berry cocoa chia oatmeal Contain Allergens?
No known major allergens
Which Diets Is Red berry cocoa chia oatmeal Good For?
Vegan
✓ 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
Red berry cocoa chia oatmeal Fat Profile
SATURATED
0.94g
MONOUNSATURATED
1.32g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.