1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 5.9 mg | 1% | |
| Sodium | 58.8 mg | 2% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 8.2 g | 29% | |
| Sugars | 9.4 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 235.3 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Oatmeal with yogurt and chia seeds
Oatmeal with yogurt and chia seeds is a wholesome, nutrient-dense dish commonly enjoyed in breakfast cuisines worldwide. Traditionally rooted in Western dietary patterns, oatmeal contributes complex carbohydrates and soluble fiber, while yogurt adds probiotics and protein. Chia seeds, hailing from Central and South America, are a nutritional powerhouse, rich in omega-3 fatty acids, fiber, and antioxidants. This combination provides a well-rounded meal offering sustained energy, digestive support, and key vitamins such as calcium, magnesium, and B vitamins. It's a versatile dish, allowing for customization with fresh fruits, nuts, or spices.
Health Benefits
- Supports heart health due to the beta-glucan fiber in oatmeal, which can help lower LDL cholesterol levels.
- Promotes gut health with probiotics in yogurt and the prebiotic fiber from chia seeds, encouraging a balanced microbiome.
- Boosts bone strength as yogurt provides calcium and vitamin D, while chia seeds add magnesium and phosphorus.
Dietary Considerations
Selection and Storage
Store oats in a cool, dry place and chia seeds in an airtight container away from sunlight. Prepared oatmeal with yogurt should be refrigerated and consumed within 2-3 days.
Common Questions About Oatmeal with yogurt and chia seeds Nutrition
Is oatmeal with yogurt and chia seeds high in protein?
Oatmeal with yogurt and chia seeds is moderately high in protein, depending on the type of yogurt used. Greek yogurt adds about 10-15 grams of protein per serving, while chia seeds contribute an additional 2 grams of protein per tablespoon. Oats themselves are not a major source of protein, providing around 5 grams per half-cup serving.
Can I eat oatmeal with yogurt and chia seeds on a keto diet?
Oatmeal with yogurt and chia seeds is generally not suitable for a keto diet due to its high carbohydrate content. Oats contain about 27 grams of carbs per half-cup serving, which exceeds the keto-friendly allowance. Chia seeds are low-carb and can be consumed on keto if paired with unsweetened yogurt, but oats should be avoided.
What are the health benefits of oatmeal with yogurt and chia seeds?
This combination provides a nutrient-dense meal rich in fiber, protein, omega-3 fatty acids (from chia seeds), and probiotics (from yogurt). Fiber from oats and chia seeds supports digestion and heart health, while probiotics improve gut health. Additionally, chia seeds are high in antioxidants and yogurt supplies calcium for bone health.
How much oatmeal with yogurt and chia seeds should I eat per serving?
A balanced serving is typically half a cup (40 grams) of oats, 1/2 cup to 3/4 cup (120-180 grams) of yogurt, and 1-2 tablespoons (12-24 grams) of chia seeds. This serving size provides approximately 300-400 calories, making it a filling and nutrient-packed meal for breakfast or a snack.
How does oatmeal with yogurt and chia seeds compare to overnight oats?
Overnight oats are prepared by soaking raw oats in liquid (like milk or yogurt) and often include chia seeds for added nutrition. Both recipes offer similar benefits, but overnight oats are convenient as they don't require cooking. Adding yogurt to oatmeal increases protein content and provides probiotics, while overnight oats are customizable with fruit or nuts for variety.
