1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78.9 mg | 3% | |
| Total Carbohydrates | 63.1 g | 22% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 15.8 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 236.6 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 Overnight oats with blueberries
Overnight oats with blueberries is a nutrient-rich breakfast dish made by soaking rolled oats in liquid, such as milk or a milk alternative, and combining them with toppings like fresh blueberries. This dish is believed to originate from Swiss cuisine as 'Bircher Müesli' and has gained global popularity as a convenient and healthy meal prep option. Overnight oats are high in complex carbohydrates, fiber, and plant-based protein, while blueberries contribute antioxidants, vitamins, and natural sweetness. This combination provides a well-rounded, energy-sustaining breakfast that supports digestive health and overall wellness.
Health Benefits
- Promotes heart health due to oats containing beta-glucan, a type of soluble fiber that can lower LDL cholesterol levels.
- Supports immune function and skin health thanks to blueberries being rich in vitamin C and antioxidants such as anthocyanins.
- Enhances digestive health as both oats and blueberries are high in dietary fiber, aiding gut motility.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to 3 days to preserve freshness. Prepare just before serving to avoid sogginess for added toppings such as nuts or fresh fruit.
Common Questions About Overnight oats with blueberries Nutrition
Are overnight oats with blueberries high in protein?
Overnight oats with blueberries contain around 6-8 grams of protein per serving, depending on the specific ingredients used, such as yogurt or milk. Adding chia seeds, nut butter, or protein powder can boost the protein content further for a more satisfying meal.
Can I eat overnight oats with blueberries on a low-carb or keto diet?
Overnight oats are not ideal for a keto diet as oats are relatively high in carbohydrates, providing around 27 grams of net carbs per half-cup serving. For low-carb diets, consider alternative options like chia pudding or cauliflower 'oats' with blueberries instead.
What are the health benefits of overnight oats with blueberries?
Overnight oats with blueberries provide a rich source of fiber, antioxidants, and important vitamins such as vitamin C and vitamin K. They are great for supporting heart health, digestion, and giving sustained energy due to their complex carbohydrate content.
What is the recommended serving size for overnight oats with blueberries?
A typical serving size for overnight oats with blueberries is around 1/2 cup of dry oats mixed with approximately 1/2 cup of liquid (milk or a milk alternative) and a handful (about 1/4 cup) of blueberries. This makes a balanced portion with roughly 200-300 calories depending on toppings.
How do overnight oats with blueberries compare to regular cooked oatmeal?
Overnight oats retain more nutrients like resistant starch and fiber due to the no-cook preparation process, which can aid digestion and fullness. Regular oatmeal tends to have a softer texture and can be served warm, while overnight oats are cold, creamy, and convenient for meal prep.
