1 cup (medium) of Yogurt with Oats (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 23 g of carbs, 9.4 g of protein, 4.7 g of fat and 2.7 g of fiber. Its 0.4 mg of B2 covers 30% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Yogurt with Oats?

Yogurt with oats is a simple bowl made by stirring rolled oats into plain yogurt. You can mix them just before eating for a distinct, chewy texture, or let the oats soften in the yogurt for a thicker, more cohesive bowl. The yogurt’s gentle tang balances the oats’ mild, grainy taste. It works well for breakfast or a snack, with fresh fruit, nuts or a drizzle of honey; it can also be prepared ahead and chilled.

Yogurt contributes protein and live cultures, while oats add fibre, making this a satisfying everyday option. For a less sweet bowl, rely on ripe fruit for flavour, or add a little milk if you prefer a looser consistency.

Yogurt with Oats Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12.8g

· 5% DV

Protein

5.2g

· 10% DV

Fat

2.6g

· 3% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 54% · Protein 22% · Fat 24%

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Yogurt with Oats Vitamins & Minerals

Vitamins

0.22mg · 17% DV

B12

0.38µg · 16% DV

0.45mg · 9% DV

Biotin

2.2µg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

13µg · 9% DV

Potassium ⭐

210mg · 6% DV

Copper

0mg · 0% DV

How Nutritious Is Yogurt with Oats?

Nutrient density

High

65/ 100

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

46/ 100

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.

Yogurt with Oats Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt with Oats

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Yogurt with Oats 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 Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Yogurt with Oats 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 Fat Profile

SATURATED

1.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 3.7:1

Below the ideal 4:1 — a good omega balance.

Compare Yogurt with Oats

🥣vs🥒

Yogurt with Oats vs Tzatziki35 kcal more per 100 g

→🥣vs🧀

Yogurt with Oats vs Cheddar Cheese307 kcal fewer per 100 g

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Yogurt with Oats vs Tulum Cheese275 kcal fewer per 100 g

→🥣vs🥛

Yogurt with Oats vs Milk31 kcal more per 100 g

→

Foods Similar to Yogurt with Oats

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

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61 kcal

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Cream

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White Cheese

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Frequently Asked Questions About Yogurt with Oats

How do you make yogurt with oats?

Stir rolled oats into plain yogurt to make yogurt with oats. Eat it right away for a chewy texture, or chill it so the oats soften. Add fruit, nuts, or cinnamon just before serving.

Can you leave yogurt with oats in the fridge overnight?

Yes, you can refrigerate yogurt with oats overnight in a covered container. The oats absorb moisture and become softer, so add them shortly before eating if you prefer a firmer, chewier texture.

Which oats are best for yogurt with oats?

Rolled oats work well in yogurt with oats because they soften without disappearing into the mixture. Quick oats soften faster and make it thicker, while steel-cut oats usually stay too firm unless cooked first.

Is yogurt with oats a good breakfast?

Yes, yogurt with oats can make a convenient breakfast, especially when topped with fruit or nuts. It needs no cooking, and you can assemble it the night before for a quick option on busy mornings.

Does yogurt with oats help with weight loss?

Yogurt with oats does not cause weight loss by itself, but it can make a satisfying meal because it combines yogurt and fiber-containing oats. Large amounts of honey, granola, or nut butter can make the serving more energy-dense.

How long does prepared yogurt with oats last in the fridge?

Keep prepared yogurt with oats covered and refrigerated, and aim to eat it within a day for the best texture. The oats continue to absorb liquid over time; store fruit separately if you want to avoid a watery mixture.

Can you heat yogurt with oats?

You can warm oats separately, but heating yogurt with oats directly can make the yogurt split or turn grainy. For a warm bowl, cook the oats in water or milk first, let them cool slightly, then stir in the yogurt.

What toppings go well with yogurt with oats?

Fresh berries, sliced banana, chopped apple, nuts, seeds, and cinnamon all pair well with yogurt with oats. Add toppings just before eating to keep crunchy ingredients crisp and prevent fruit from making the mixture watery.

Is yogurt with oats the same as overnight oats?

Not exactly. Yogurt with oats simply means oats mixed with yogurt, while overnight oats usually soak oats in a liquid such as milk or yogurt for several hours. The terms overlap when the yogurt-and-oat mixture is left overnight.

Can people with diabetes eat yogurt with oats?

Many people with diabetes can include yogurt with oats, but sweeteners and toppings such as honey or dried fruit can change the meal’s effect on blood sugar. A clinician or dietitian can help fit its portion into an individual care plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026