Chia oatmeal

Breakfast

Item Rating: 80/100

1 serving (150 grams) contains 250 calories, 7.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

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		11.0 g	22%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 113 cal (27.7%)

Protein: 44 cal (10.7%)

Carbs: 252 cal (61.6%)

About Chia oatmeal

Chia oatmeal combines whole grain oats with nutrient-dense chia seeds, creating a versatile and nourishing dish found in various breakfast traditions worldwide. With Latin American origins tied to the ancient Aztecs, chia seeds are paired with oats, a staple in Western cuisines. This combination offers a rich source of dietary fiber, omega-3 fatty acids, and plant-based proteins. A standard serving of chia oatmeal (prepared with water or plant-based milk) provides approximately 10-15 grams of fiber, 4-6 grams of protein, and abundant micronutrients such as calcium, magnesium, and phosphorus, essential for bone health and energy metabolism. The dish is naturally gluten-free (when using certified oats) and can be customized with fruits, nuts, or spices for additional flavor and nutrition.

Health Benefits

• Rich in omega-3 fatty acids from chia seeds, which support heart and brain health.
• High fiber content (up to 10 grams per serving) promotes healthy digestion and improved glycemic control.
• Provides magnesium, important for muscle and nerve function and energy production.
• Contains plant-based protein (4-6 grams per serving), supporting muscle repair and satiety.
• Offers essential calcium (up to 18% of the RDI) for bone strength and dental health.

Dietary Considerations

Allergens: Contains Oats (if cross-contaminated with gluten in processing)

Suitable for: Vegan, vegetarian, gluten-free (certified oats), dairy-free, low-fat diets

Not suitable for: Gluten-intolerant individuals (if oats are not certified gluten-free), people with chia seed allergies

Selection and Storage

Store dry oats and chia seeds separately in airtight containers in a cool, dry place. Once prepared, refrigerate chia oatmeal in a sealed container for up to 3 days.

Common Questions About Chia oatmeal Nutrition

What is the nutritional content of chia oatmeal?

Chia oatmeal is rich in nutrients and typically contains around 6-8 grams of protein, 200-300 calories, and 5-6 grams of fiber per serving (depending on the recipe). It's also a good source of omega-3 fatty acids, B vitamins, and iron due to the chia seeds. The exact values can vary based on added toppings and ingredients.

Is chia oatmeal compatible with a vegan or vegetarian diet?

Yes, chia oatmeal is typically vegan and vegetarian, as oats, chia seeds, and plant-based milk are common ingredients. To ensure it remains vegan, avoid using dairy milk or honey, and opt for alternatives like almond milk or agave syrup instead.

What are the health benefits of chia oatmeal?

Chia oatmeal offers several health benefits including supporting digestion thanks to its fiber content, promoting heart health with its omega-3 fatty acids, and providing sustained energy from complex carbohydrates. The combination of nutrients also helps reduce inflammation and supports weight management.

What’s the recommended portion size for chia oatmeal?

A typical portion size for chia oatmeal is around 3/4 to 1 cup of cooked oatmeal mixed with 1-2 tablespoons of chia seeds. This provides a balanced meal with sufficient protein, fiber, and calories to keep you full for hours, especially if paired with healthy toppings like fruits and nuts.

How does chia oatmeal compare to regular oatmeal in terms of nutrition?

Chia oatmeal is more nutrient-dense than regular oatmeal due to the addition of chia seeds. Chia seeds boost the fiber, omega-3 fatty acids, protein, and mineral content, making it a better choice for those seeking additional health benefits. Regular oatmeal, on its own, is lower in protein and lacks omega-3s, but remains a hearty source of energy.

Data Sources & Scientific References