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Yogurt oats chia bowl Calories
Simple bowl with yogurt, oats, and chia providing protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Yogurt oats chia bowl (200 g) has 236 calories. That works out to 118 calories per 100 g. It contains 26.4 g of carbs, 11.2 g of protein, 9.2 g of fat and 5.6 g of fiber. Its 308 mg of Phosphorus covers 44% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Yogurt oats chia bowl Nutrition Facts
Selected: 1 bottle (medium) · 200 g
236
KCAL / 200G
Carbs
26.4g
· 10% DV
Protein
11.2g
· 22% DV
Fat
9.2g
· 12% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 19% · Fat 36%
Yogurt oats chia bowl nutrition facts table · 1 bottle (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.9 g | 14% |
| Trans fat | 0.06 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 5.6 g | 20% |
| Protein | 11.2 g | 22% |
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 oats chia bowl?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 200 g | 236 kcal |
| 1 tablespoon (mini) | 18 g | 21 kcal |
| 2 tablespoon (double) | 36 g | 42 kcal |
| 100 g | 100 g | 118 kcal |
| ½ cup (small) | 120 g | 142 kcal |
| 1 serving (small) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (large) | 250 g | 295 kcal |
| 1 pack (jumbo) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Yogurt oats chia bowl
How do you make a yogurt oats chia bowl?
To make a yogurt oats chia bowl, stir oats and chia seeds into plain yogurt until evenly mixed. Let it sit so the seeds absorb moisture, then add fruit, nuts, or cinnamon just before serving.
Can you use Greek yogurt in a yogurt oats chia bowl?
Yes, Greek yogurt works well and makes the bowl thicker and creamier. Because it is dense, loosen the mixture with a splash of milk or water if the oats and chia make it too stiff.
Do the oats in a yogurt oats chia bowl need to be cooked?
No, rolled oats do not need cooking for this bowl; they soften as they sit in yogurt. Steel-cut oats stay much chewier, so cook them first or choose rolled oats for the usual soft, spoonable texture.
Does chia make a yogurt oats chia bowl thicker?
Yes, chia seeds absorb liquid and thicken the bowl as it rests. Stir the mixture well, then stir again after a few minutes to prevent clumps; add a little milk or yogurt if it becomes too thick.
Can you prepare a yogurt oats chia bowl the night before?
Yes, you can mix it the night before and refrigerate it in a covered container. The oats and chia will soften overnight, so add crunchy toppings such as nuts or granola just before eating.
What fruit goes best in a yogurt oats chia bowl?
Berries, banana, peaches, and chopped apple all pair well with the tangy yogurt and mild oats. Add delicate or juicy fruit close to serving time to keep the bowl from becoming watery.
Can you put frozen fruit in a yogurt oats chia bowl?
Yes, frozen fruit can be added directly, but it will release liquid as it thaws and soften the mixture. Thaw and drain it first if you want the yogurt oats chia bowl to stay thick.
How long does a yogurt oats chia bowl last in the fridge?
A yogurt oats chia bowl is best eaten within 1–2 days when stored covered in the refrigerator. Keep fresh fruit and crunchy toppings separate until serving, and discard the bowl if its smell or appearance changes.
Is a yogurt oats chia bowl better cold or warm?
A yogurt oats chia bowl is usually served cold, after the oats and chia have softened in the yogurt. Avoid heating the finished bowl, since yogurt can separate; warm cooked oats first and let them cool before mixing in yogurt.
Do you need to add sweetener to a yogurt oats chia bowl?
No, sweetener is optional; ripe banana or berries can add enough sweetness for many people. If you prefer a sweeter bowl, stir in a small amount of honey or maple syrup and taste before adding more.
Yogurt oats chia bowl Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.32mg · 25% DV
B5
0.92mg · 18% DV
Biotin
4.2µg · 14% DV
Minerals
Phosphorus
308mg · 44% DV
Manganese
0.96mg · 42% DV
Copper
0.22mg · 24% DV
Calcium
236mg · 24% DV
Potassium ⭐
352mg · 10% DV
Sodium
84mg · 4% DV
Yogurt oats chia bowl Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt oats chia bowl
To burn the 236 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 oats chia bowl?
A yogurt oats chia bowl combines yogurt with rolled oats and chia seeds for a simple breakfast or snack. It is a flexible, contemporary combination rather than a dish tied to one particular place. As it rests, the oats soften and the chia seeds absorb moisture, giving the mixture a thicker texture. It is commonly enjoyed chilled, often with fruit, nuts or a little spice, and works well as a make-ahead breakfast in many parts of the world.
Yogurt contributes protein, while the oats and chia add fibre. For a less sweet bowl, choose plain yogurt and let fresh fruit provide the sweetness; add a splash of milk if you prefer a looser texture.
How Nutritious Is Yogurt oats chia 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 oats chia 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 oats chia bowl Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt oats chia 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 oats chia bowl Fat Profile
SATURATED
2.9g
MONOUNSATURATED
2.36g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.