Overnight oats with chia & blueberries: Calories, Protein & Nutrients
374 kcal · 16 g protein · 55 g carbs · 11 g fat · 9.9 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Rolled oats (dry) 1 × one serving | 40 g | 152 | 5.4 | 27.5 | 2.4 | 4.0 |
| Milk (2%) 1 × one cup | 244 g | 122 | 8.1 | 11.7 | 4.8 | 0.0 |
| Chia seeds 1 × one tablespoon | 12 g | 58 | 2.0 | 5.1 | 3.7 | 4.1 |
| Blueberries ½ × one cup | 74 g | 42 | 0.5 | 10.8 | 0.2 | 1.8 |
| Total | 370 g | 374 | 16.0 | 55.0 | 11.1 | 9.9 |
Rolled oats (dry) brings the most calories (41%); Milk (2%) the most protein (50%); Milk (2%) the most sodium (98%).
Where the calories come from
Protein 17% · Carbohydrate 59% · Fat 27% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 16 g | 32% | |
| Carbohydrate | 55 g | 20% | |
| Fat | 11 g | 14% | |
| Saturated fat * | 3.5 g | 17% | |
| Fiber | 9.9 g | 36% | |
| Sugars * | 12 g | — | |
| Sodium | 117 mg | 5% | |
| Potassium | 594 mg | 13% | |
| Calcium | 395 mg | 30% | |
| Iron | 3.0 mg | 16% | |
| Magnesium | 122 mg | 29% | |
| Zinc | 2.9 mg | 26% | |
| Selenium * | 23 mcg | 42% | |
| Vitamin B12 * | 1.3 mcg | 54% | |
| Vitamin D * | 2.9 mcg | 15% | |
| Folate * | 12 mcg DFE | 3% | |
| Vitamin K * | 0.5 mcg | 0% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 4.3 g, rank 59 of 73. Best breakfast on this measure: Cottage cheese & pineapple (14.5 g).
- Fiber: rank 11 of 73 (highest first).
- Sodium: rank 29 of 73 (lowest first).
- Calories: rank 35 of 73 (lightest first).
Common questions
How many calories are in overnight oats with chia & blueberries?
About 374 kcal for the portions listed (370 g of food in total), from USDA FoodData Central values.
How much protein is in overnight oats with chia & blueberries?
16 g — 4.3 g per 100 kcal, which ranks 59 of 73 meals on this site.
How much fiber and sodium?
9.9 g of fiber (36% of the 28 g Daily Value) and 117 mg of sodium (5% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator