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Yogurt Oats with Walnuts and Carrot Calories
Source of fiber, protein and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt Oats with Walnuts and Carrot (260 g) has 419 calories. That works out to 161 calories per 100 g. It contains 47.1 g of carbs, 16.6 g of protein, 21.1 g of fat and 8.3 g of fiber. Its 3.4 mg of Manganese covers 149% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Yogurt Oats with Walnuts and Carrot Nutrition Facts
Selected: 1 serving (medium) · 260 g
419
KCAL / 260G
Carbs
47.1g
· 17% DV
Protein
16.6g
· 33% DV
Fat
21.1g
· 27% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 15% · Fat 43%
Yogurt Oats with Walnuts and Carrot nutrition facts table · 1 serving (medium) (260 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 419 kcal | |
| Total fat | 21.1 g | 27% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.05 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 47.1 g | 17% |
| Fiber | 8.3 g | 30% |
| Protein | 16.6 g | 33% |
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 Serving of Yogurt Oats with Walnuts and Carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 260 g | 419 kcal |
| 100 g | 100 g | 161 kcal |
| 1 serving (small) | 180 g | 290 kcal |
| 1 pack (small) | 200 g | 322 kcal |
| 1 cup (medium) | 220 g | 354 kcal |
| 1 bottle (medium) | 250 g | 403 kcal |
| 1 cup (large) | 300 g | 483 kcal |
| 1 serving (large) | 350 g | 564 kcal |
Calculated from 161 calories per 100 g.
Frequently Asked Questions About Yogurt Oats with Walnuts and Carrot
How do you make yogurt oats with walnuts and carrot?
Mix oats with plain yogurt, fold in finely grated carrot, and top with chopped walnuts. Let the mixture chill if you prefer softer oats. Cinnamon or fruit can add sweetness, but the dish also works without an added sweetener.
Can you make yogurt oats with walnuts and carrot overnight?
Yes. Mix the oats, yogurt, and grated carrot in a covered container and refrigerate overnight. The oats soften as they absorb moisture. Add the walnuts just before eating if you want them to stay crunchy.
Do you have to cook the oats for yogurt oats with walnuts and carrot?
No, cooking is not required for yogurt oats with walnuts and carrot. Rolled oats soften when left in yogurt, while quick oats soften faster. If you prefer a warm bowl, cook the oats separately, let them cool, then stir in the yogurt.
Should the carrot be raw in yogurt oats with walnuts and carrot?
Yes, the carrot is usually added raw and finely grated, so it blends easily with the oats and yogurt. There is no need to cook it first; finely grating it gives the mixture a more even texture.
Can you eat yogurt oats with walnuts and carrot warm?
Yes, but warm the oats before mixing in the yogurt rather than heating the finished bowl. Stirring yogurt into very hot oats can make it separate. Add the grated carrot and walnuts after the oats have cooled slightly.
How long do yogurt oats with walnuts and carrot keep in the fridge?
Keep yogurt oats with walnuts and carrot in a sealed container in the refrigerator and eat them within one to two days. The oats will continue to absorb moisture, so stir in a little extra yogurt if the mixture becomes too thick.
What kind of yogurt works best in yogurt oats with walnuts and carrot?
Plain yogurt works well in yogurt oats with walnuts and carrot. Thick Greek-style yogurt makes a denser bowl, while regular yogurt gives a looser consistency. If the mixture feels too thick, loosen it with a small splash of milk or water.
Is yogurt oats with walnuts and carrot sweet or savory?
Yogurt oats with walnuts and carrot is usually served as a mildly sweet breakfast, though it is not strongly sweet on its own. Add fruit or cinnamon for a sweeter bowl, or keep it unsweetened to let the carrot and walnuts stand out.
Can you use a different nut in yogurt oats with walnuts and carrot?
Yes, you can replace the walnuts with chopped almonds or pecans, though the flavor will change. Toasting the substitute briefly can bring out its flavor; let it cool before adding it to the yogurt oats.
Is yogurt oats with walnuts and carrot a good breakfast before work or school?
Yes, yogurt oats with walnuts and carrot is easy to prepare ahead and eat for breakfast before work or school. The combination of oats, yogurt, and walnuts makes it more substantial than plain oats, and it can be packed in a sealed container.
Yogurt Oats with Walnuts and Carrot Vitamins & Minerals
Vitamins
Vitamin A
444.6µg · 49% DV
Biotin
10.66µg · 36% DV
B1
0.42mg · 35% DV
B2
0.42mg · 32% DV
Minerals
Manganese
3.43mg · 149% DV
Copper
0.68mg · 76% DV
Phosphorus
434mg · 62% DV
Selenium
26µg · 47% DV
Potassium ⭐
629mg · 19% DV
Sodium
99mg · 4% DV
Yogurt Oats with Walnuts and Carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Oats with Walnuts and Carrot
To burn the 419 calories in 1 serving (medium) (260 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 with Walnuts and Carrot?
Yogurt oats with walnuts and carrot combines rolled oats with yogurt, grated carrot and crunchy walnuts. It is a simple, adaptable bowl rather than a dish tied to one particular region. The yogurt softens the oats and adds a gentle tang, while carrot brings freshness and walnuts lend a rich, nutty bite. Depending on how long it rests, the oats may stay pleasantly chewy or become softer.
It works well as a make-ahead breakfast or a light meal, served chilled or at room temperature; fresh fruit can complement it without masking the other flavours. The combination offers fibre, protein and unsaturated fats. For a lighter bowl, use plain yogurt and adjust the amount of walnuts to suit your preference.
How Nutritious Is Yogurt Oats with Walnuts and Carrot?
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 with Walnuts and Carrot 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 with Walnuts and Carrot Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Oats with Walnuts and Carrot 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 with Walnuts and Carrot Fat Profile
SATURATED
3.69g
MONOUNSATURATED
4.21g
POLYUNSATURATED
7.15g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.