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Yogurt with Cottage Cheese and Chia Calories
High-protein, fiber-rich dairy bowl
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt with Cottage Cheese and Chia (200 g) has 242 calories. That works out to 121 calories per 100 g. It contains 16.2 g of carbs, 19.6 g of protein, 8.4 g of fat and 7.4 g of fiber. Its 360 mg of Phosphorus covers 51% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Yogurt with Cottage Cheese and Chia Nutrition Facts
Selected: 1 serving (medium) · 200 g
242
KCAL / 200G
Carbs
16.2g
· 6% DV
Protein
19.6g
· 39% DV
Fat
8.4g
· 11% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 36% · Fat 34%
Yogurt with Cottage Cheese and Chia nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 242 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 7.4 g | 26% |
| Protein | 19.6 g | 39% |
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 with Cottage Cheese and Chia?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 242 kcal |
| 1 tablespoon (small) | 20 g | 24 kcal |
| 1 ounce (small) | 28 g | 34 kcal |
| 100 g | 100 g | 121 kcal |
| 1 cup (small) | 150 g | 182 kcal |
| 1 pack (medium) | 180 g | 218 kcal |
| 1 cup (medium) | 220 g | 266 kcal |
| 1 serving (large) | 300 g | 363 kcal |
| 1 cup (large) | 350 g | 424 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Yogurt with Cottage Cheese and Chia
How do you make Yogurt with Cottage Cheese and Chia?
Mix yogurt, cottage cheese and chia seeds until evenly combined. Let the bowl stand so the seeds absorb some moisture and thicken it, then add fruit, nuts or seasoning to suit a sweet or savory version.
Does Yogurt with Cottage Cheese and Chia make a good breakfast?
Yes, Yogurt with Cottage Cheese and Chia works well for breakfast. Serve it with fruit and oats for a sweet bowl, or add herbs and cucumber for a savory one; bread or toast can make it a more substantial meal.
Can you make Yogurt with Cottage Cheese and Chia the night before?
Yes, you can prepare Yogurt with Cottage Cheese and Chia the night before and keep it covered in the refrigerator. Chia thickens the mixture as it sits, so stir it before serving and loosen it with a little yogurt if needed.
Do chia seeds need to be soaked before adding them to Yogurt with Cottage Cheese and Chia?
No, the chia seeds do not need separate soaking before you make Yogurt with Cottage Cheese and Chia. Stir them into the mixture and let it stand until the texture suits you; mixing well helps prevent clumps.
Can Yogurt with Cottage Cheese and Chia be made sweet or savory?
Yes, Yogurt with Cottage Cheese and Chia can be made either way. Add fruit or cinnamon for a sweet bowl, or use herbs, cucumber and pepper for a savory one; taste the cottage cheese before adding salt.
Is Yogurt with Cottage Cheese and Chia filling?
Yes, Yogurt with Cottage Cheese and Chia can be filling because it combines protein from dairy with fiber from chia. For a more substantial meal, serve it with oats or fruit rather than relying on a very small bowl.
Can you use ricotta instead of cottage cheese in Yogurt with Cottage Cheese and Chia?
Yes, ricotta can replace cottage cheese in Yogurt with Cottage Cheese and Chia, though the result will be smoother and may taste richer. Stir it in gradually and adjust the yogurt to get a spoonable consistency.
Can Yogurt with Cottage Cheese and Chia be eaten after a workout?
Yes, Yogurt with Cottage Cheese and Chia is a convenient post-workout snack, with dairy protein and chia for fiber. Add fruit or oats if you want carbohydrates alongside it after exercise.
How long does Yogurt with Cottage Cheese and Chia last in the fridge?
Keep Yogurt with Cottage Cheese and Chia covered in the refrigerator and eat it while the dairy is fresh. The chia will continue to thicken the bowl, and fruit mixed in ahead of time can make it watery sooner.
What toppings go well with Yogurt with Cottage Cheese and Chia?
Yogurt with Cottage Cheese and Chia pairs well with berries, sliced banana, oats, nuts or cinnamon. For a savory bowl, try cucumber, fresh herbs and black pepper; add toppings just before serving to keep their texture.
Yogurt with Cottage Cheese and Chia Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.64µg · 27% DV
B5
0.84mg · 17% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
360mg · 51% DV
Selenium
18µg · 33% DV
Calcium
308mg · 31% DV
Iodine
36µg · 24% DV
Potassium ⭐
360mg · 11% DV
Sodium
196mg · 9% DV
Yogurt with Cottage Cheese 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 Cottage Cheese and Chia
To burn the 242 calories in 1 serving (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 with Cottage Cheese and Chia?
Lorlu Chialı Yoğurt is a simple bowl of yogurt mixed with lor, a mild, fresh Turkish curd cheese, and chia seeds. The lor adds a soft, gently milky taste, while the chia thickens the mixture as it rests and gives it a little texture.
In Turkey, it works well for breakfast or as a snack; fruit or a few nuts make easy toppings. For English-speaking readers, it is also a convenient breakfast bowl or filling between-meal option. It brings together dairy protein and fibre, with 9.8 g of protein per 100 g. Use plain yogurt and add fresh fruit rather than sweeteners for a lighter, less-sweet bowl.
How Nutritious Is Yogurt with Cottage Cheese 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
High
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 Cottage Cheese 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 Cottage Cheese and Chia Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with Cottage Cheese and Chia Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 Cottage Cheese and Chia Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1.9g
POLYUNSATURATED
4.1g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.