Oatmeal with chia seeds

Breakfast

Item Rating: 83/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15.9 mg	0%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	12.7 g	45%
	Sugars	1.6 g
protein		12.7 g	25%
Vitamin D		0 mcg	0%
Calcium		127.0 mg	9%
Iron		4.0 mg	22%
Potassium		238.1 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 85 cal (20.3%)

Protein: 50 cal (12.0%)

Carbs: 285 cal (67.7%)

About Oatmeal with chia seeds

Oatmeal with chia seeds is a wholesome breakfast dish combining rolled oats and chia seeds, often consumed worldwide for its nutritional density. Oats, native to Western Asia and Europe, are a staple known for their high fiber content and versatility. Chia seeds, originating from Central and South America, have been celebrated since ancient times by civilizations like the Aztecs for their nutrient-rich profile. This combination offers a powerhouse of energy, with oatmeal providing complex carbohydrates and soluble fiber (beta-glucan), while chia seeds are an excellent source of omega-3 fatty acids, plant-based protein, and antioxidants. Together, they make a nutrient-dense meal rich in fiber, protein, healthy fats, and key minerals such as magnesium, phosphorus, and manganese.

Health Benefits

• Supports heart health due to beta-glucan soluble fiber from oats, which helps lower LDL cholesterol.
• Enhances digestion and satiety, as both oats and chia seeds are high in dietary fiber, aiding gut health and appetite control.
• Chia seeds are packed with omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which may reduce inflammation and support brain function.
• Rich in magnesium, which supports muscle and nerve function, and manganese, essential for metabolism and bone health.
• Provides plant-based protein from chia seeds and oats, which aids in tissue repair and muscle maintenance.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free)

Suitable for: Vegetarian, vegan, gluten-free (if using certified gf oats), heart-healthy diets, high-fiber diets

Not suitable for: Low-fiber diets, individuals with chia seed allergies, celiac disease (if oats are not gf certified)

Selection and Storage

Store rolled oats and chia seeds in airtight containers in a cool, dry place. Prepared oatmeal with chia seeds can be refrigerated for up to 3-5 days for optimal freshness.

Common Questions About Oatmeal with chia seeds Nutrition

Is oatmeal with chia seeds high in protein?

Oatmeal with chia seeds is moderately high in protein, offering about 6-8 grams per serving depending on the ratio of oats and chia seeds. Chia seeds are especially rich in protein and contain approximately 4 grams of protein per 2 tablespoons, making them a great plant-based protein source when combined with oats.

Can I eat oatmeal with chia seeds on a keto diet?

Oatmeal with chia seeds is not typically compatible with a strict keto diet because oats are relatively high in carbohydrates, with approximately 27 grams of carbs per half-cup of uncooked oats. However, chia seeds are keto-friendly as they are low in net carbs, so you might consider making a chia pudding alternative instead.

What are the health benefits of eating oatmeal with chia seeds?

Eating oatmeal with chia seeds offers several health benefits, including enhanced digestion due to their high fiber content (around 10 grams per serving) and sustained energy from complex carbohydrates. Chia seeds also provide omega-3 fatty acids that promote heart health, while oatmeal supports cholesterol management and gut health.

What is the recommended serving size for oatmeal with chia seeds?

A typical serving size is 1/2 cup of uncooked oats combined with 2 tablespoons of chia seeds, which yields approximately 300-350 calories when prepared. This portion provides balanced nutrients and is ideal for breakfast or a pre-workout meal, but portions can be adjusted depending on your caloric and macronutrient needs.

How does oatmeal with chia seeds compare to regular oatmeal?

Oatmeal with chia seeds is nutritionally superior to plain oatmeal due to the addition of chia seeds, which boost fiber, omega-3s, protein, and antioxidants. Regular oatmeal is lower in fat and omega-3s, but adding chia seeds enhances its nutrient profile and promotes satiety and sustained energy.

Data Sources & Scientific References