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Strained Yogurt with Oats Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Strained Yogurt with Oats (170 g) has 262 calories. That works out to 154 calories per 100 g. It contains 24.1 g of carbs, 19 g of protein, 11 g of fat and 3.6 g of fiber. Its 268.6 mg of Phosphorus covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Strained Yogurt with Oats Nutrition Facts
Selected: 1 cup (medium) · 170 g
262
KCAL / 170G
Carbs
24.1g
· 9% DV
Protein
19g
· 38% DV
Fat
11g
· 14% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 28% · Fat 36%
Strained Yogurt with Oats nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 6.29 g | 31% |
| Trans fat | 0.2 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 3.6 g | 13% |
| Protein | 19 g | 38% |
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 Strained Yogurt with Oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 262 kcal |
| 1 tablespoon (thin) | 20 g | 31 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (small) | 120 g | 185 kcal |
| 1 serving (medium) | 150 g | 231 kcal |
| 1 pack (small) | 150 g | 231 kcal |
| 1 pack (medium) | 200 g | 308 kcal |
| 1 serving (large) | 220 g | 339 kcal |
| 1 cup (large) | 250 g | 385 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Strained Yogurt with Oats
What is strained yogurt with oats?
Strained yogurt with oats is a thick yogurt-and-oat combination, usually eaten as a breakfast or snack. Straining gives the yogurt a denser texture, while the oats soften as they sit in the mixture.
How do you make strained yogurt with oats?
Mix oats into strained yogurt and refrigerate the mixture until the oats soften. Add a splash of milk if you prefer a looser consistency, or stir in the oats just before eating to keep them chewy.
Is strained yogurt with oats a good breakfast?
Yes, strained yogurt with oats makes a convenient breakfast because it combines protein-rich yogurt with oats. Add fruit or nuts for extra texture, and prepare it ahead if you want a ready-to-eat morning meal.
Can strained yogurt with oats help with weight loss?
Strained yogurt with oats can make a filling meal or snack, which may help you avoid getting hungry again quickly. It does not cause weight loss on its own, and sugary toppings can make the bowl less filling for its size.
Is strained yogurt with oats better than regular yogurt?
Strained yogurt with oats is thicker and includes oats, unlike plain regular yogurt. The strained texture and added oats change how it tastes and feels to eat, so it is a different option rather than automatically a better one.
Can people with diabetes eat strained yogurt with oats?
People with diabetes can include strained yogurt with oats, but the oats and any fruit or sweetener contribute carbohydrates. Portion size and personal blood-glucose responses matter, so follow the meal plan agreed with your healthcare professional.
Can you prepare strained yogurt with oats the night before?
Yes, strained yogurt with oats can be prepared the night before and kept covered in the refrigerator. The oats will absorb moisture and become softer; add crunchy toppings just before serving to keep their texture.
How should you store strained yogurt with oats?
Keep strained yogurt with oats covered in the refrigerator, especially after mixing it at home. For the freshest texture, prepare only what you plan to eat soon, and discard it if its smell or appearance changes.
Can you freeze strained yogurt with oats?
Yes, you can freeze strained yogurt with oats, but thawing may make the yogurt separate and the oats softer. The thawed mixture usually works better blended into a smoothie than served as a smooth breakfast bowl.
What toppings go well with strained yogurt with oats?
Fresh berries, banana, chopped apple, nuts, and cinnamon pair well with strained yogurt with oats. Add juicy fruit shortly before serving so it does not release too much liquid into the yogurt.
Strained Yogurt with Oats Vitamins & Minerals
Vitamins
B2
0.46mg · 35% DV
B12
0.82µg · 34% DV
Biotin
6.97µg · 23% DV
B5
0.82mg · 16% DV
Minerals
Phosphorus
269mg · 38% DV
Iodine
37µg · 25% DV
Manganese
0.53mg · 23% DV
Selenium
12µg · 22% DV
Potassium ⭐
323mg · 10% DV
Sodium
82mg · 4% DV
Strained Yogurt with Oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained Yogurt with Oats
To burn the 262 calories in 1 cup (medium) (170 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 Strained Yogurt with Oats?
Strained yogurt with oats brings thick, tangy strained yogurt together with oats in a simple bowl. It is an easy breakfast or snack rather than a single traditional dish, and can be assembled at home with plain yogurt and rolled oats.
The oats soften as they sit, adding a mild, cereal-like taste and a little chew to the cool, creamy yogurt. Serve it with fruit or nuts for breakfast, or keep it plain for a quick snack. It provides both protein and fibre; a 100 g portion has 11.2 g of protein. For a lighter-tasting bowl, use unsweetened yogurt and add fresh fruit instead of a sweet topping.
How Nutritious Is Strained Yogurt with Oats?
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 Strained Yogurt with Oats 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 Strained Yogurt with Oats Contain Allergens?
Contains these allergens:
Which Diets Is Strained Yogurt with Oats 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
Strained Yogurt with Oats Fat Profile
SATURATED
6.29g
MONOUNSATURATED
2.89g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.