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Nutrition breakdown

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Nutrition score

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Overnight oats with berries & chia
Overnight oats with berries & chia
70 Nutrition score
Breakfast 🥄 5 min prep 👤 1 serving

Creamy oats soaked overnight in oat milk, topped with a trio of fresh berries and omega-rich chia seeds. Ready in minutes in the morning.

vegan high fibre no cook meal prep
Ingredients (per serving)
Method
  1. 1 Add oats, chia seeds and oat milk to a jar. Stir well.
  2. 2 Cover and refrigerate overnight (at least 6 hours).
  3. 3 In the morning, top with blueberries, strawberries and raspberries.
  4. 4 Add a drizzle of honey if desired.

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Nutrition per serving
1774 kJ
Energy (kJ)
424 kcal
Energy (kcal)
69.1 g
Carbohydrate
12.8 g
Fibre (NSP)
12.6 g
Fat
11.7 g
Protein
10 g
Total Sugars
4.8 mg
Sodium
0.01 g
Salt
42.7 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 480 mg
Phosphorus 388 mg
Calcium 356 mg
Magnesium 133 mg
Chloride 113 mg
Folate 78.5 µg
Vitamin C 48.7 mg
Selenium 10.3 µg
Iron 3.6 mg
Vitamin K 3.5 µg
Manganese 2.8 mg
Niacin (B3) 2.4 mg
Zinc 2.2 mg
Pantothenic Acid (B5) 1.1 mg
Thiamin (B1) 0.874 mg
Vitamin E (alpha-TE) 0.851 mg
Vitamin A (RAE) 0.815 µg
Copper 0.399 mg
Vitamin B6 0.344 mg
Riboflavin (B2) 0.077 mg
Minerals
Iodine 2.1 µg
Fatty acids
Polyunsaturated fat (PUFA) 5.5 g
Monounsaturated fat 2.9 g
Saturated fat 0.914 g
Trans fat 0.006 g
Sugars (breakdown)
Sucrose 4.6 g
Fructose 3.4 g
Glucose (dextrose) 2.9 g
Lipids
Cholesterol 0.18 mg
Carbohydrate (breakdown)
Starch 48.3 g
Amino acids
Glutamic acid 3 g
Aspartic acid 0.903 g
Leucine 0.805 g
Arginine 0.738 g
Proline 0.591 g
Valine 0.591 g
Phenylalanine 0.552 g
Serine 0.517 g
Alanine 0.477 g
Isoleucine 0.466 g
Glycine 0.417 g
Tyrosine 0.389 g
Threonine 0.381 g
Lysine 0.366 g
Methionine 0.277 g
Histidine 0.272 g
Cysteine 0.196 g
Tryptophan 0.142 g
Phytosterols & stanols
Plant sterols (total) 15 mg
β-Sitosterol 10.5 mg
Campesterol 2.3 mg
Stigmasterol 2.3 mg
Plant stanols (total) 0.9 mg
Carotenoids
Beta-carotene 9.8 µg
Proximate
Water 274 g
Vitamins
Biotin (Vitamin B7) 12.4 µg
Fats & Fatty Acids
Omega-3 (Alpha-linolenic acid) 2.8 g
Omega-6 (Linoleic acid) 1.1 g
Flavonols
Quercetin 10.5 mg
Kaempferol 3.2 mg
Myricetin 1.6 mg
Flavones
Luteolin 0.914 mg
Apigenin 0.012 mg
Flavanones
Naringenin 0.104 mg
Flavanols (Flavan-3-ols)
Catechin (+) 50.9 mg
Epicatechin (-) 14.1 mg
Epigallocatechin gallate (EGCG) 0.206 mg
Anthocyanins
Malvidin (total glycosides) 31.8 mg
Delphinidin (total glycosides) 11.7 mg
Cyanidin (total glycosides) 10.6 mg
Pelargonidin (total glycosides) 6.4 mg
Isoflavonoids
Isoflavonoids (total) 0.002 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.