1 cup (medium) of Oats with yogurt (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 22.8 g of carbs, 7.7 g of protein, 3.9 g of fat and 3.2 g of fiber. Its 0.8 mg of Manganese covers 36% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Oats with yogurt?

Oats with yogurt is a simple combination of rolled oats and yogurt, often made as an easy breakfast or snack rather than tied to one particular place of origin. As the oats sit, they soften and absorb some of the yogurt, giving the mixture a thicker, spoonable texture; it can be served straight away or chilled until later.

Across the English-speaking world, it is commonly topped with fruit, nuts, seeds or a little spice, and the overnight version is handy for busy mornings. Oats contribute fibre, while yogurt adds protein and live cultures. Choose plain yogurt and fresh fruit for a less sweet bowl, or add a small handful of nuts when you want a more filling option.

Oats with yogurt Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

15.2g

· 6% DV

Protein

5.1g

· 10% DV

Fat

2.6g

· 3% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 58% · Protein 20% · Fat 22%

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Oats with yogurt Vitamins & Minerals

Vitamins

B12

0.36µg · 15% DV

0.18mg · 14% DV

0.11mg · 9% DV

0.45mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

95mg · 14% DV

Calcium

75mg · 8% DV

Potassium ⭐

185mg · 5% DV

Copper

0mg · 0% DV

How Nutritious Is Oats with yogurt?

Nutrient density

High

62/ 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

47/ 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.

Oats with yogurt 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 Oats with yogurt

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Oats with yogurt 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 Oats with yogurt 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 Oats with yogurt 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

Oats with yogurt Fat Profile

SATURATED

1.1g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

Compare Oats with yogurt

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Foods Similar to Oats with yogurt

🧴

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210 kcal

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Frequently Asked Questions About Oats with yogurt

How do you make oats with yogurt?

Oats with yogurt are made by stirring rolled oats into plain yogurt. Add a splash of milk or water if the mixture is too thick, then top it with fruit, nuts, or spices before serving.

Can you make oats with yogurt overnight?

Yes, you can prepare oats with yogurt overnight. Cover the mixture and refrigerate it so the oats soften by morning; add crunchy toppings or delicate fruit just before eating.

Do oats with yogurt need to be cooked?

No, oats with yogurt do not need to be cooked. Rolled oats can be eaten after mixing with yogurt, though chilling the mixture gives them time to soften and creates a creamier texture.

How long should oats with yogurt soak?

Oats with yogurt can be eaten right away, but a few hours in the refrigerator makes the oats noticeably softer. For an overnight texture, mix them ahead and keep the covered bowl chilled.

Can you meal-prep oats with yogurt for the week?

Oats with yogurt are best prepared in smaller batches rather than for a whole week. Keep them covered in the refrigerator and make fresh portions regularly, since the oats continue absorbing moisture and the texture becomes softer over time.

Is Greek yogurt good for oats with yogurt?

Yes, Greek yogurt works well in oats with yogurt and makes the mixture thicker and tangier. If it feels too dense, stir in a little milk or water; plain yogurt gives a looser result.

What toppings go well with oats with yogurt?

Fresh berries, sliced banana, chopped nuts, seeds, and cinnamon all pair well with oats with yogurt. Add toppings just before serving if you want nuts or seeds to stay crisp and fruit to keep its fresh texture.

Can you heat oats with yogurt?

You can heat oats with yogurt, but the yogurt may separate and turn grainy. For a warm bowl, cook the oats in water or milk first, let them cool slightly, and then stir in the yogurt.

Can oats with yogurt cause bloating?

Oats with yogurt can cause bloating in some people, especially if they are not used to eating much fiber or have trouble digesting dairy. A smaller serving or lactose-free yogurt may be easier to tolerate.

Are oats with yogurt a good pre-workout breakfast?

Yes, oats with yogurt can work as a pre-workout breakfast because they combine oats with a source of protein. Eat them with enough time to digest before exercise, and choose a portion that feels comfortable.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026