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Yogurt oats chia bowl Calories
Yogurt bowl with oats and chia, offering protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Yogurt oats chia bowl (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 33 g of carbs, 14 g of protein, 11.5 g of fat and 7.8 g of fiber. Its 390 mg of Phosphorus covers 56% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Yogurt oats chia bowl Nutrition Facts
Selected: 1 bottle (medium) · 250 g
295
KCAL / 250G
Carbs
33g
· 12% DV
Protein
14g
· 28% DV
Fat
11.5g
· 15% DV
Fiber
7.8g
· 28% 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) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0.05 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 7.8 g | 28% |
| Protein | 14 g | 28% |
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) | 250 g | 295 kcal |
| 1 tablespoon (grated) | 18 g | 21 kcal |
| 2 tablespoon (double) | 36 g | 42 kcal |
| 100 g | 100 g | 118 kcal |
| 1 pack (mini) | 150 g | 177 kcal |
| 1 cup (small) | 180 g | 212 kcal |
| 1 serving (large) | 300 g | 354 kcal |
| 1 bottle (large) | 350 g | 413 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?
Stir oats and chia seeds into yogurt, then add fruit or nuts if you like. Eat it straight away for a chewier texture, or chill it so the oats soften and the chia thickens the mixture.
Does a yogurt oats chia bowl need to sit overnight?
No, a yogurt oats chia bowl does not have to sit overnight; you can eat it as soon as it is mixed. Chilling it for a few hours makes the oats softer and gives the chia time to thicken the yogurt.
Can you eat a yogurt oats chia bowl without cooking the oats?
Yes, the oats in a yogurt oats chia bowl can be eaten without cooking. Mixing them with yogurt and letting them soften is enough; use rolled oats for a softer result and expect steel-cut oats to stay much chewier.
How long does a yogurt oats chia bowl keep in the fridge?
Keep a yogurt oats chia bowl covered in the refrigerator and eat it soon for the best texture. Add fresh fruit just before serving, since cut fruit can release liquid and make the oats and yogurt watery.
Why does a yogurt oats chia bowl get so thick?
A yogurt oats chia bowl thickens because chia seeds absorb liquid and form a gel, while the oats also soften and take up moisture. Stir in a little extra yogurt or milk if you prefer a looser consistency.
Can you use Greek yogurt in a yogurt oats chia bowl?
Yes, Greek yogurt works well in a yogurt oats chia bowl and makes it thicker and creamier. Because it is dense, loosen the mixture with a splash of milk or regular yogurt if the oats and chia make it too firm.
Can you freeze a yogurt oats chia bowl?
You can freeze a yogurt oats chia bowl, but it may separate or turn grainy when thawed, and the oats can lose their pleasant texture. It is usually better to prepare the bowl fresh or refrigerate it for a short time.
What are the best toppings for a yogurt oats chia bowl?
Fresh berries, sliced banana, nuts, or a spoonful of nut butter all work well on a yogurt oats chia bowl. Add crunchy toppings just before eating so they stay crisp rather than absorbing moisture in the yogurt.
Is a yogurt oats chia bowl good for weight loss?
A yogurt oats chia bowl can fit into a weight-loss plan as a filling breakfast, since its protein and fiber can help with fullness. Keep sweet toppings modest, as generous amounts of honey, dried fruit, or nut butter add extra energy.
Can you make a yogurt oats chia bowl with frozen fruit?
Yes, frozen fruit works in a yogurt oats chia bowl. Thaw and drain it first if you do not want extra liquid in the mixture, or stir it in frozen and let the bowl chill until the fruit softens.
Yogurt oats chia bowl Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
B2
0.4mg · 31% DV
Biotin
7µg · 23% DV
B5
1.15mg · 23% DV
Minerals
Phosphorus
390mg · 56% DV
Manganese
1.2mg · 52% DV
Copper
0.3mg · 33% DV
Calcium
295mg · 30% DV
Potassium ⭐
440mg · 13% DV
Sodium
105mg · 5% 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 295 calories in 1 bottle (medium) (250 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 brings together yogurt, rolled oats and chia seeds. It is a flexible, modern breakfast combination rather than a dish tied to one specific region. As it rests, the oats soften and the chia seeds thicken the mixture, giving it a creamy, spoonable texture.
It works well for breakfast or as a snack, and can be topped with fresh fruit, nuts or a little cinnamon. Yogurt contributes protein, while oats and chia add fibre, making the bowl more sustaining than a simple yogurt snack. For a lighter version, choose plain yogurt and let ripe fruit provide most of the sweetness.
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
3.5g
MONOUNSATURATED
2.75g
POLYUNSATURATED
5g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.