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Yogurt with oats and chia Calories
Protein, fiber, omega-3, probiotics, calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt with oats and chia (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 24.3 g of carbs, 9.4 g of protein, 5.8 g of fat and 4.9 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Yogurt with oats and chia Nutrition Facts
Selected: 1 cup (medium) · 180 g
198
KCAL / 180G
Carbs
24.3g
· 9% DV
Protein
9.4g
· 19% DV
Fat
5.8g
· 7% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 20% · Fat 28%
Yogurt with oats and chia nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 4.9 g | 18% |
| Protein | 9.4 g | 19% |
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 Yogurt with oats and chia?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| 100 g | 100 g | 110 kcal |
| 1 pack (small) | 100 g | 110 kcal |
| 1 cup (small) | 120 g | 132 kcal |
| 1 piece (medium) | 150 g | 165 kcal |
| 1 serving (medium) | 200 g | 220 kcal |
| 1 cup (large) | 250 g | 275 kcal |
| 1 bottle (medium) | 250 g | 275 kcal |
| 1 serving (large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Yogurt with oats and chia
How do you make yogurt with oats and chia?
Mix yogurt with oats and chia seeds, then eat it right away or chill it until the oats soften and the chia thickens the mixture. Add fruit or nuts just before serving to keep their texture fresh.
Do chia seeds need to be soaked in yogurt with oats and chia?
No, chia seeds do not have to be soaked beforehand. They absorb moisture from the yogurt as the mixture rests, so stirring it well and giving it time to thicken is enough; eating it straight away will leave the seeds crunchier.
Can you make yogurt with oats and chia the night before?
Yes, you can prepare yogurt with oats and chia the night before and keep it covered in the refrigerator. The oats and seeds absorb moisture overnight, making the mixture thicker; stir in a little extra yogurt if its texture is too dense.
Can you use instant oats in yogurt with oats and chia?
Yes, instant oats work in yogurt with oats and chia. They soften faster and create a smoother, softer texture than rolled oats, so add them shortly before eating if you prefer the mixture to retain more bite.
Should you cook yogurt with oats and chia?
No, cooking is not necessary; yogurt with oats and chia is usually eaten cold. Heating the mixture can make the yogurt separate or turn grainy, so if you prefer warm oats, cook them separately and let them cool before stirring them into the yogurt.
What toppings go well with yogurt with oats and chia?
Fresh berries, sliced banana, grated apple, nuts, and a little cinnamon pair well with yogurt with oats and chia. Add juicy fruit and crunchy toppings just before eating so they do not soften or make the mixture watery.
How long does yogurt with oats and chia last in the fridge?
Yogurt with oats and chia generally keeps for 2–3 days in a covered container in the refrigerator. Add fresh fruit when serving rather than before storage, since cut fruit can soften and release liquid into the mixture.
Does yogurt with oats and chia keep you full?
Yes, yogurt with oats and chia can make a filling breakfast or snack. Yogurt provides protein, while oats and chia add fiber; fruit or nuts can make it more substantial without relying on a large amount of added sugar.
Does yogurt with oats and chia contain live probiotics?
It can, if the yogurt used is made with live cultures and has not been heated. Oats and chia do not provide those cultures, and adding them to yogurt does not guarantee a probiotic effect if the yogurt itself lacks live cultures.
Can you freeze yogurt with oats and chia?
You can freeze yogurt with oats and chia, but the texture may become grainy or watery after thawing. For the best consistency, prepare it fresh or refrigerate it instead, and add fruit or other toppings after thawing.
Yogurt with oats and chia Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.32mg · 25% DV
B5
0.81mg · 16% DV
Biotin
4.5µg · 15% DV
Minerals
Manganese
0.81mg · 35% DV
Phosphorus
180mg · 26% DV
Copper
0.22mg · 24% DV
Calcium
216mg · 22% DV
Potassium ⭐
324mg · 10% DV
Sodium
81mg · 4% DV
Yogurt with oats and chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with oats and chia
To burn the 198 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 Yogurt with oats and chia?
Yogurt with oats and chia combines yogurt, rolled oats and chia seeds in a simple bowl, usually mixed at home rather than tied to one regional cuisine. It can be eaten straight away, though resting it for a while lets the oats and chia absorb moisture and gives it a thicker texture.
The yogurt’s gentle tang balances the oats’ soft, hearty bite, while chia adds a slightly gel-like texture. It works well as breakfast or a snack, topped with fruit, nuts or a little honey. Nutritionally, it offers protein and fibre, with calcium from the yogurt and omega-3 fats from chia. For a lighter bowl, choose plain yogurt and keep sweet toppings modest.
How Nutritious Is Yogurt with oats and chia?
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 with oats and chia 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 with oats and chia Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with oats and chia 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 with oats and chia Fat Profile
SATURATED
3.24g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.