Greek yogurt berry oat bowl
Thick yogurt, toasty oats, fresh berries and chia. A five-minute breakfast with more than 25 g of protein.
- Total time
- 5 min
- Servings
- 1
- Calories
- 403
- Protein
- 30 g
- Protein
- 30 g 29%
- Carbs
- 55 g 54%
- Fat
- 8 g 17%
- Vegetarian
- Pescatarian
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 200 gGreek yogurt
- 40 grolled oats
- 75 gblueberries
- 75 gstrawberries, sliced
- 12 gchia seeds, about 1 tbsp
- 1 tsphoney (optional)
Steps
- Spoon the yogurt into a bowl.
- Top with the oats, berries and chia seeds. Drizzle with honey if you like it sweeter.
What a serving gives you
High in Protein (61% DV), Dietary fiber (≥42% DV), Calcium (26% DV), Magnesium (35% DV), Phosphorus (49% DV), Zinc (31% DV), Copper (53% DV), Manganese (124% DV), Selenium (≥49% DV), Vitamin C (≥57% DV), Thiamin (B1) (39% DV), Riboflavin (B2) (53% DV), Pantothenic acid (B5) (≥28% DV), Vitamin B12 (58% DV)
Low in cholesterol, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (59)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 403 kcal | 100 kcal | |
| Protein | 30.4 g | 7.56 g | 61% |
| Carbohydrate | 55.5 g | 13.8 g | 20% |
| Dietary fiber | ≥11.7 g | ≥2.9 g | ≥42% |
| Total sugars | ≥17.7 g | ≥4.4 g | |
| Starch | ≥0.052 g | ≥0.013 g | |
| Water | 305 g | 76 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 7.66 g | 1.91 g | 10% |
| Saturated fat | 1.13 g | 0.282 g | 6% |
| Trans fat | ≥0.027 g | ≥0.007 g | |
| Monounsaturated fat | 1.3 g | 0.324 g | |
| Polyunsaturated fat | 4.1 g | 1.02 g | |
| Omega-3 ALA | ≥2.14 g | ≥0.533 g | |
| Omega-3 EPA | ≥0 g | ≥0 g | |
| Omega-3 DHA | ≥0 g | ≥0 g | |
| Cholesterol | 10 mg | 2.49 mg | 3% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 336 mg | 83.5 mg | 26% |
| Iron | 3.47 mg | 0.864 mg | 19% |
| Magnesium | 147 mg | 36.5 mg | 35% |
| Phosphorus | 611 mg | 152 mg | 49% |
| Potassium | 675 mg | 168 mg | 14% |
| Sodium | 76.2 mg | 19 mg | 3% |
| Zinc | 3.42 mg | 0.851 mg | 31% |
| Copper | 0.474 mg | 0.118 mg | 53% |
| Manganese | 2.85 mg | 0.71 mg | 124% |
| Selenium | ≥26.8 mcg | ≥6.67 mcg | ≥49% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | ≥5 mcg | ≥1.24 mcg | ≥1% |
| Vitamin C | ≥51.6 mg | ≥12.8 mg | ≥57% |
| Vitamin D | ≥0 mcg | ≥0 mcg | ≥0% |
| Vitamin E | ≥0.725 mg | ≥0.18 mg | ≥5% |
| Vitamin K | ≥16.1 mcg | ≥4.01 mcg | ≥13% |
| Thiamin (B1) | 0.469 mg | 0.117 mg | 39% |
| Riboflavin (B2) | 0.685 mg | 0.17 mg | 53% |
| Niacin (B3) | 2.47 mg | 0.614 mg | 15% |
| Pantothenic acid (B5) | ≥1.39 mg | ≥0.346 mg | ≥28% |
| Vitamin B6 | ≥0.25 mg | ≥0.062 mg | ≥15% |
| Folate | ≥50.8 mcg | ≥12.6 mcg | ≥13% |
| Vitamin B12 | 1.4 mcg | 0.348 mcg | 58% |
| Choline | ≥39 mg | ≥9.7 mg | ≥7% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.42 g | 0.105 g | |
| Threonine | 1.17 g | 0.29 g | |
| Isoleucine | 1.46 g | 0.362 g | |
| Leucine | 2.8 g | 0.696 g | |
| Lysine | 2.09 g | 0.52 g | |
| Methionine | 0.792 g | 0.197 g | |
| Cystine | 0.389 g | 0.097 g | |
| Phenylalanine | 1.54 g | 0.383 g | |
| Tyrosine | 1.34 g | 0.333 g | |
| Valine | 1.86 g | 0.463 g | |
| Arginine | 1.51 g | 0.375 g | |
| Histidine | 0.829 g | 0.206 g | |
| Alanine | 1.23 g | 0.305 g | |
| Aspartic acid | 2.41 g | 0.6 g | |
| Glutamic acid | 6.43 g | 1.6 g | |
| Glycine | 0.872 g | 0.217 g | |
| Proline | 2.84 g | 0.707 g | |
| Serine | 1.53 g | 0.38 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | ≥0 mg | ≥0 mg | |
| Alcohol | ≥0 g | ≥0 g |