1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| 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 | 15.8 g | 56% | |
| Sugars | 7.9 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 315.5 mg | 6% | |
* 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 chia seeds
Overnight oats with chia seeds is a nutritious, make-ahead breakfast option with origins in Western cuisine, often associated with health-conscious eating. It's typically made by soaking rolled oats and chia seeds in milk or a milk alternative, then adding fruits, nuts, and sweeteners for flavor. Oats are rich in complex carbohydrates and dietary fiber, while chia seeds offer omega-3 fatty acids, protein, and key minerals such as magnesium and calcium. This combination creates a balanced meal that is both filling and versatile, supporting sustained energy levels throughout the day. The dish is naturally plant-based when prepared with non-dairy milk and can accommodate various toppings to suit different dietary preferences, making it a celebrated option in balanced diets and meal prepping routines.
Health Benefits
- Supports digestion due to the high fiber content in oats and chia seeds (soluble and insoluble fibers like beta-glucan).
- Promotes heart health with omega-3 fatty acids found in chia seeds and beta-glucan from oats, which may help lower cholesterol levels.
- Provides sustained energy with complex carbohydrates and protein, ideal for starting the day.
- Boosts bone health with calcium, magnesium, and phosphorus present in chia seeds.
- Rich in antioxidants, especially when topped with fresh fruits like berries, which help combat oxidative stress.
Dietary Considerations
Selection and Storage
Store prepared overnight oats in an airtight container in the refrigerator and consume within 3-5 days for optimal freshness. Add toppings like fruits just before serving for the best texture and flavor.
Common Questions About Overnight oats with chia seeds Nutrition
What is the nutritional content of overnight oats with chia seeds?
Overnight oats with chia seeds are rich in nutrients. A typical serving (1/2 cup rolled oats, 1 tablespoon chia seeds, 1 cup unsweetened almond milk) contains around 200-250 calories, 8-10 grams of protein, 6-7 grams of fiber, and healthy fats from the chia seeds. They are also a good source of vitamins like B1 and minerals such as magnesium, phosphorus, and iron.
Can I eat overnight oats with chia seeds on a keto or low-carb diet?
Overnight oats with chia seeds are not suitable for a strict keto or low-carb diet because oats are relatively high in carbohydrates. A 1/2 cup of rolled oats contains about 27 grams of carbohydrates. While chia seeds add some fiber and healthy fats, the overall carbohydrate count is too high for keto.
What are the health benefits of overnight oats with chia seeds?
Overnight oats with chia seeds are a great source of fiber, which supports digestive health and keeps you feeling full. The chia seeds contribute omega-3 fatty acids, which are good for the heart, and antioxidants to reduce inflammation. Additionally, overnight oats provide sustained energy due to their complex carbohydrate content.
What is a recommended portion size for overnight oats with chia seeds?
A standard serving is about 1/2 cup of rolled oats and 1 tablespoon of chia seeds, which can then be combined with 1 cup of milk of choice and any desired toppings. This portion typically provides a balanced meal in terms of calories, protein, and fiber for most adults. Adjust the portion size based on individual energy needs or dietary goals.
How do overnight oats with chia seeds compare to regular oatmeal?
Overnight oats with chia seeds offer a creamier and more convenient alternative to regular oatmeal, as they require no cooking. Adding chia seeds boosts the fiber and omega-3 content compared to plain oatmeal. Regular oatmeal, however, is typically served warm and may appeal more during colder months.
