Overnight Oats with Chia Seeds and Raisins
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 53.6 g | 19% |
| Net Carbohydrates | 44.96 g | 18% |
| Sugars | 20.68 g | 59% |
| Added Sugars | 5.81 g | 12% |
| Dietary Fiber | 8.64 g | 31% |
| Protein | 13.11 g | 26% |
| Total Fat | 7.93 g | 10% |
| Saturated Fat | 1.94 g | 10% |
| Monounsaturated Fat | 1.53 g | - |
| Polyunsaturated Fat | 3.83 g | - |
| Trans Fat | 0.08 g | 100% |
| Cholesterol | 8.13 mg | 3% |
| Vitamins | ||
| Vitamin A | 94.88 mcg | 11% |
| Vitamin C | 0.44 mg | 0% |
| Vitamin D | 1.95 mcg | 10% |
| Minerals | ||
| Sodium | 78.56 mg | 3% |
| Potassium | 510.55 mg | 11% |
| Calcium | 306.16 mg | 24% |
| Magnesium | 123.99 mg | 30% |
| Iron | 3.93 mg | 22% |
| Zinc | 2.76 mg | 25% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
11%
Vitamin C
0.5%
Vitamin D
10%
Vitamin E
2%
Vitamin K
72%
Vitamin B1
21%
Vitamin B2
29%
Vitamin B3
9%
Vitamin B5
23%
Vitamin B6
17%
Vitamin B7
30%
Vitamin B9
7%
Vitamin B12
32%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
24%
Iron
22%
Magnesium
30%
Phosphorus
35%
Potassium
11%
Sodium
3%
Zinc
25%
Copper
35%
Manganese
80%
Selenium
43%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
37%
Isoleucine
45%
Valine
46%
Lysine
32%
Tryptophan
58%
Threonine
35%
Phenylalanine
59%
Methionine
45%
Histidine
36%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 329 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
49 min
Jogging
42 min
Cycling
43 min
Walking
1 h 18 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Overnight oats provide dietary fiber and resistant starch from oats, which nourish beneficial gut bacteria and support a healthier microbiome by acting as a prebiotic, according to Harvard Health. When prepared with chia seeds, overnight oats can significantly reduce blood glucose levels and improve satiety, as demonstrated in a randomized controlled crossover study, with chia seeds also contributing protein, omega-3 fatty acids (specifically alpha-linolenic acid or ALA), and antioxidants that may support heart and digestive health.
1. Chia Seed Benefits: What You Need to Know - Harvard Health
Source: Harvard Health, 2024
Summary: Chia seeds are nutritional powerhouses, rich in fiber, protein, omega-3 fatty acids, antioxidants, and essential minerals, offering extensive health benefits including potential roles in reducing blood pressure and cholesterol, supporting digestive health, aiding in weight management, and protecting against chronic diseases.
Read More: https://www.health.harvard.edu/diet-and-nutrition/chia-seed-benefits-what-you-need-to-know
2. 7 Tasty and Healthy Overnight Oats Recipes
Source: Healthline, 2019
Summary: Overnight oats, when prepared with 2% cow's milk, provide calories, carbs, fiber, sugars, fat, and protein per standard cup.
Read More: https://www.healthline.com/nutrition/overnight-oats-recipes
3. Resistant Starch: Can You Make the Carbs You Eat a Little Healthier? - Harvard Health
Source: Harvard Health, 2026
Summary: Oats contain resistant starch, with cooked oats providing a portion that nourishes beneficial gut bacteria and supports a healthier microbiome.
4. Comparison of Flax (Linum Usitatissimum) and Salba-Chia (Salvia Hispanica L.) Seeds on Postprandial Glycemia and Satiety in Healthy Individuals: A Randomized, Controlled, Crossover Study.
Source: PubMed
Summary: Salba-chia seeds significantly reduced blood glucose levels and improved satiety more effectively than flax seeds, attributed to their higher fiber viscosity.
Read More: https://pubmed.ncbi.nlm.nih.gov/28000689/
