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Yogurt chia oat bowl Calories
Breakfast or snack bowl with yogurt, chia seeds, and oats; high in protein and fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Yogurt chia oat bowl (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 27 g of carbs, 10.4 g of protein, 7 g of fat and 5.4 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.
Yogurt chia oat bowl Nutrition Facts
Selected: 1 bottle (medium) · 200 g
220
KCAL / 200G
Carbs
27g
· 10% DV
Protein
10.4g
· 21% DV
Fat
7g
· 9% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 20% · Fat 29%
Yogurt chia oat bowl nutrition facts table · 1 bottle (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 5.4 g | 19% |
| Protein | 10.4 g | 21% |
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 Bottle of Yogurt chia oat bowl?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 200 g | 220 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 cup (small) | 120 g | 132 kcal |
| 1 cup (medium) | 180 g | 198 kcal |
| 1 cup (large) | 240 g | 264 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 bottle (large) | 300 g | 330 kcal |
| 1 bottle (jumbo) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Yogurt chia oat bowl
How do you make a yogurt chia oat bowl?
Mix yogurt, oats, and chia seeds to make a yogurt chia oat bowl. Chill the mixture for a few hours or overnight so the oats soften and the chia thickens it, then add fruit, nuts, or another topping just before eating.
Can you make a yogurt chia oat bowl the night before?
Yes, you can prepare a yogurt chia oat bowl the night before. Cover it and refrigerate it so the oats and chia soften; stir before serving, and loosen a very thick bowl with a spoonful of yogurt.
Do chia seeds need to be soaked before adding them to a yogurt chia oat bowl?
No, chia seeds do not need a separate soaking step for a yogurt chia oat bowl. They absorb moisture from the yogurt as the bowl chills; stir well after mixing so the seeds do not clump together.
Why does a yogurt chia oat bowl get thick?
A yogurt chia oat bowl thickens because the oats and chia seeds absorb moisture from the yogurt. The texture becomes denser the longer it sits, so stir in a little more yogurt before serving if you prefer it creamier.
Which oats work best in a yogurt chia oat bowl?
Rolled oats work well in a yogurt chia oat bowl because they soften while chilling but retain some texture. Quick oats make a softer, thicker bowl, while steel-cut oats stay chewy unless they are cooked first.
What fruit goes well in a yogurt chia oat bowl?
Berries, banana, grated apple, and sliced peach all go well in a yogurt chia oat bowl. Add delicate or juicy fruit just before serving to keep it from becoming mushy or releasing excess liquid into the oats.
How long does a yogurt chia oat bowl last in the fridge?
A covered yogurt chia oat bowl keeps in the refrigerator for about two days. For the best texture, store fresh fruit and crunchy toppings separately and add them when serving; discard the bowl if its smell or appearance changes.
Can you use Greek yogurt in a yogurt chia oat bowl?
Yes, Greek yogurt works well in a yogurt chia oat bowl and gives it a thicker, tangier texture. Since chia and oats also absorb liquid as they sit, stir in a splash of milk or water if the mixture becomes too dense.
Can you warm up a yogurt chia oat bowl?
Yes, you can warm a yogurt chia oat bowl gently, though it is usually served chilled. Heat the oats and yogurt slowly and stir often; add fresh fruit afterward, since heating can soften it and change its texture.
Is a yogurt chia oat bowl a good breakfast before a workout?
Yes, a yogurt chia oat bowl can work as a pre-workout breakfast. Its oats and chia provide fiber, which may feel heavy right before exercise, so eat it early enough to see how your stomach responds.
Yogurt chia oat bowl Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.36mg · 28% DV
Biotin
6.4µg · 21% DV
B5
0.9mg · 18% DV
Minerals
Manganese
1.3mg · 57% DV
Phosphorus
220mg · 31% DV
Copper
0.26mg · 29% DV
Calcium
240mg · 24% DV
Potassium ⭐
340mg · 10% DV
Sodium
96mg · 4% DV
Yogurt chia oat bowl Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt chia oat bowl
To burn the 220 calories in 1 bottle (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 Yogurt chia oat bowl?
A yogurt chia oat bowl combines yogurt with oats and chia seeds for a spoonable breakfast or snack. It is a practical, make-ahead combination rather than a dish tied to one particular region. As it rests, the oats soften and the chia seeds absorb moisture, giving the mixture a thicker texture.
The yogurt’s gentle tang balances the mild oats, while chia adds a slight seed-like crunch. It is commonly served chilled, often with fruit or a little honey, and works well for breakfast or a quick snack. The yogurt contributes protein, while the oats and chia add fibre. For a less sweet bowl, use plain yogurt and let ripe fruit provide the sweetness; add a splash of milk if you prefer a looser texture.
How Nutritious Is Yogurt chia oat bowl?
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 Yogurt chia oat bowl 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 Yogurt chia oat bowl Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt chia oat bowl 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
Yogurt chia oat bowl Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1.8g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.