Yogurt with oats

Snack

Item Rating: 72/100

1 serving (150 grams) contains 150 calories, 6.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		236.6
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		7.9 mg	2%
Sodium		78.9 mg	3%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	15.8 g
protein		9.5 g	19%
Vitamin D		78.9 mcg	394%
Calcium		236.6 mg	18%
Iron		0.8 mg	4%
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 sodium

🧂 Low salt

Source of Calories

Fat: 42 cal (20.5%)

Protein: 38 cal (18.4%)

Carbs: 126 cal (61.1%)

About Yogurt with oats

Yogurt with oats is a wholesome dish that combines the creamy texture of yogurt with the chewy heartiness of oats. Originating from diverse culinary traditions, this pairing has gained prominence for its versatility in breakfasts and snacks. Yogurt provides high-quality protein, probiotics, and calcium, supporting gut and bone health, while oats are a rich source of dietary fiber, particularly beta-glucan, which aids digestion and heart health. Together, they offer a balanced mix of macronutrients and micronutrients, making this a nutrient-dense meal option.

Health Benefits

• Supports digestion through probiotics in yogurt, which promote gut microbiota balance.
• Enhances heart health as oats contain beta-glucan, a soluble fiber known to reduce LDL cholesterol levels.
• Contributes to bone health as yogurt provides calcium, with approximately 415 mg per 1 cup.
• Aids in sustained energy release due to the complex carbohydrates in oats.
• Boosts immune function through yogurt's potential provision of vitamin D in fortified varieties.

Dietary Considerations

Allergens: Contains Dairy (from yogurt), Gluten (if using regular oats)

Suitable for: Vegetarian, low-fat diets (with low-fat yogurt)

Not suitable for: Lactose-intolerant individuals (unless using lactose-free yogurt), gluten-free diets (unless using certified gluten-free oats)

Selection and Storage

Store yogurt in the refrigerator at or below 40°F and keep oats sealed in a cool, dry place. Combine just before serving to maintain texture.

Common Questions About Yogurt with oats Nutrition

Is yogurt with oats a good source of protein?

Yogurt with oats can be a moderate source of protein depending on the type of yogurt used. Greek yogurt typically contains around 10-20 grams of protein per serving (6 ounces), while regular yogurt has less, around 5-10 grams. Adding oats contributes minimal protein, approximately 3 grams per half cup (40 grams). Together, this combination can provide a well-rounded snack or meal for moderate protein intake.

Can I eat yogurt with oats on a keto diet?

Yogurt with oats is not ideal for a keto diet due to its carbohydrate content. Plain Greek yogurt may contain 6-8 grams of carbs per serving, while oats are significantly higher, with about 27 grams of carbs per half cup. Keto diets typically limit daily carb intake to 20-50 grams, so this meal combination would likely exceed those limits.

What are the health benefits of yogurt with oats?

Yogurt with oats provides a blend of probiotics, fiber, and essential nutrients. Yogurt offers gut-friendly bacteria and calcium for bone health, while oats are rich in soluble fiber, which can help regulate cholesterol levels and improve digestion. Together, they make a nutritious option for heart and gut health as well as sustained energy.

What is a recommended portion size for yogurt with oats?

A balanced serving size for yogurt with oats is approximately 6 ounces of yogurt and 1/4 to 1/2 cup of oats. This portion provides around 200-300 calories, depending on the type of yogurt and any added ingredients like fruits or sweeteners. Adjust serving size based on your dietary and caloric needs.

How does yogurt with oats compare to yogurt with granola?

Yogurt with oats is generally lower in sugar and provides more fiber compared to yogurt with granola. Granola often contains added sugars and oils, making it higher in calories and less suitable for heart health. Oats offer a simpler, less processed alternative and can be customized easily with fruits, nuts, or seeds for flavor and texture.

Data Sources & Scientific References