Oats, chia & yogurt
See how a grain, seeds and plain dairy combine. These are dry oats and chia with plain whole-milk yogurt; another preparation or formulation needs its own record.
Rolled oats40 g
Chia seeds15 g
Plain yogurt170 g
- Protein
- 13.6 g
- Energy
- 328 kcal
- Carbs
- 41.3 g
- Fat
- 12.7 g
- Fiber
- 9.2 g
Meets the adult amino-acid patternComposition estimate · digestion not measured
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The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 154% | 336 mg |
| Isoleucine | 157% | 643 mg |
| Leucine | 143% | 1,193 mg |
| Lysinelowest ratio | 142% | 929 mg |
| Methionine + cystine | 205% | 642 mg |
| Phenylalanine + tyrosine | 229% | 1,280 mg |
| Threonine | 147% | 501 mg |
| Tryptophan | 191% | 172 mg |
| Valine | 166% | 906 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate13.6 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 321.2 mg | 25% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | ≥ 42 mg | Incomplete / incompatible data |
| CholesterolNot a target to exceed | 22.1 mg | 7% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 0.3 mg | 34% DV of 0.9 mg |
| Fiber | 9.2 g | 33% DV of 28 g |
| Fat | 12.7 g | 16% DV of 78 g |
| Folate DFE | ≥ 25 µg | Incomplete / incompatible data |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 2.9 mg | 16% DV of 18 mg |
| Magnesium | 125.9 mg | 30% DV of 420 mg |
| Manganese | 1.9 mg | 81% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | ≥ 1.1 mg | Incomplete / incompatible data |
| Phosphorus | 454.5 mg | 36% DV of 1,250 mg |
| Potassium | 469.4 mg | 10% DV of 4,700 mg |
| Riboflavin | 0.3 mg | 25% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 4.5 g | 23% DV of 20 g |
| Selenium | 24 µg | 43% DV of 55 µg |
| SodiumNot a target to exceed | 83 mg | 4% DV of 2,300 mg |
| Thiamin | 0.3 mg | 27% DV of 1.2 mg |
| Carbohydrate | 41.3 g | 15% DV of 275 g |
| Vitamin A RAE | ≥ 46 µg | Incomplete / incompatible data |
| Vitamin B6 | ≥ 0.1 mg | Incomplete / incompatible data |
| Vitamin B12 | 1 µg | 26% DV of 2.4 µg |
| Vitamin C | 1.1 mg | 1% DV of 90 mg |
| Vitamin D | ≥ 0 µg | Incomplete / incompatible data |
| Vitamin E Alpha Tocopherol | 0.3 mg | 2% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | ≥ 1 µg | Incomplete / incompatible data |
| Zinc | 3.1 mg | 29% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 13.64 g | Available for all ingredients |
| Total lipid (fat) | 12.74 g | Available for all ingredients |
| Carbohydrate, by difference | 41.32 g | Available for all ingredients |
| Ash | 2.65 g | Available for all ingredients |
| Energy | 328.2 kcal | Available for all ingredients |
| Starch | ≥ 23.17 g | 2 ingredients missing |
| Sucrose | ≥ 0.4 g | 2 ingredients missing |
| Glucose | Not available | 2 ingredients missing |
| Fructose | Not available | 2 ingredients missing |
| Lactose | Not available | 2 ingredients missing |
| Maltose | Not available | 2 ingredients missing |
| Alcohol, ethyl | Not available | 1 ingredient missing |
| Water | 154.64 g | Available for all ingredients |
| Caffeine | Not available | 1 ingredient missing |
| Theobromine | Not available | 1 ingredient missing |
| Energy | 1,376.4 kj | Available for all ingredients |
| Galactose | Not available | 2 ingredients missing |
| Fiber, total dietary | 9.2 g | Available for all ingredients |
| Calcium, Ca | 321.15 mg | Available for all ingredients |
| Iron, Fe | 2.94 mg | Available for all ingredients |
| Magnesium, Mg | 125.85 mg | Available for all ingredients |
| Phosphorus, P | 454.5 mg | Available for all ingredients |
| Potassium, K | 469.35 mg | Available for all ingredients |
| Sodium, Na | 83 mg | Available for all ingredients |
| Zinc, Zn | 3.15 mg | Available for all ingredients |
| Copper, Cu | 0.31 mg | Available for all ingredients |
| Fluoride, F | ≥ 20.4 µg | 2 ingredients missing |
| Manganese, Mn | 1.87 mg | Available for all ingredients |
| Selenium, Se | 23.58 µg | Available for all ingredients |
| Vitamin A, IU | 176.4 iu | Available for all ingredients |
| Retinol | ≥ 45.9 µg | 1 ingredient missing |
| Vitamin A, RAE | ≥ 45.9 µg | 1 ingredient missing |
| Carotene, beta | ≥ 8.5 µg | 1 ingredient missing |
| Carotene, alpha | Not available | 1 ingredient missing |
| Vitamin E (alpha-tocopherol) | 0.35 mg | Available for all ingredients |
| Vitamin D (D2 + D3), International Units | ≥ 3.4 iu | 1 ingredient missing |
| Vitamin D3 (cholecalciferol) | ≥ 0.17 µg | 2 ingredients missing |
| Vitamin D (D2 + D3) | ≥ 0.17 µg | 1 ingredient missing |
| Cryptoxanthin, beta | Not available | 1 ingredient missing |
| Lycopene | Not available | 1 ingredient missing |
| Lutein + zeaxanthin | ≥ 72 µg | 1 ingredient missing |
| Tocopherol, beta | ≥ 0.01 mg | 2 ingredients missing |
| Tocopherol, gamma | ≥ 0.05 mg | 2 ingredients missing |
| Tocopherol, delta | Not available | 2 ingredients missing |
| Vitamin C, total ascorbic acid | 1.09 mg | Available for all ingredients |
| Thiamin | 0.33 mg | Available for all ingredients |
| Riboflavin | 0.33 mg | Available for all ingredients |
| Niacin | 1.9 mg | Available for all ingredients |
| Pantothenic acid | ≥ 1.11 mg | 1 ingredient missing |
| Vitamin B-6 | ≥ 0.09 mg | 1 ingredient missing |
| Folate, total | 32.05 µg | Available for all ingredients |
| Vitamin B-12 | 0.63 µg | Available for all ingredients |
| Choline, total | ≥ 42 mg | 1 ingredient missing |
| Vitamin K (Dihydrophylloquinone) | Not available | 2 ingredients missing |
| Vitamin K (phylloquinone) | ≥ 1.14 µg | 1 ingredient missing |
| Folic acid | Not available | 1 ingredient missing |
| Folate, food | 32.05 µg | Available for all ingredients |
| Folate, DFE | ≥ 24.7 µg | 1 ingredient missing |
| Tryptophan | 0.17 g | Available for all ingredients |
| Threonine | 0.5 g | Available for all ingredients |
| Isoleucine | 0.64 g | Available for all ingredients |
| Leucine | 1.19 g | Available for all ingredients |
| Lysine | 0.93 g | Available for all ingredients |
| Methionine | 0.34 g | Available for all ingredients |
| Cystine | 0.3 g | Available for all ingredients |
| Phenylalanine | 0.74 g | Available for all ingredients |
| Tyrosine | 0.54 g | Available for all ingredients |
| Valine | 0.91 g | Available for all ingredients |
| Arginine | 0.84 g | Available for all ingredients |
| Histidine | 0.34 g | Available for all ingredients |
| Alanine | 0.63 g | Available for all ingredients |
| Aspartic acid | 1.21 g | Available for all ingredients |
| Glutamic acid | 2.81 g | Available for all ingredients |
| Glycine | 0.54 g | Available for all ingredients |
| Proline | 1 g | Available for all ingredients |
| Serine | 0.8 g | Available for all ingredients |
| Vitamin E, added | Not available | 1 ingredient missing |
| Vitamin B-12, added | Not available | 1 ingredient missing |
| Cholesterol | 22.1 mg | Available for all ingredients |
| Fatty acids, total trans | ≥ 0.02 g | 2 ingredients missing |
| Fatty acids, total saturated | 4.51 g | Available for all ingredients |
| SFA 4:0 | ≥ 0.16 g | 1 ingredient missing |
| SFA 6:0 | ≥ 0.11 g | 1 ingredient missing |
| SFA 8:0 | ≥ 0.07 g | 1 ingredient missing |
| SFA 10:0 | ≥ 0.16 g | 1 ingredient missing |
| SFA 12:0 | ≥ 0.2 g | 1 ingredient missing |
| SFA 14:0 | 0.59 g | Available for all ingredients |
| SFA 16:0 | 2.21 g | Available for all ingredients |
| SFA 18:0 | 0.7 g | Available for all ingredients |
| SFA 20:0 | ≥ 0.01 g | 2 ingredients missing |
| MUFA 18:1 | 2.38 g | Available for all ingredients |
| PUFA 18:2 | 1.87 g | Available for all ingredients |
| PUFA 18:3 | 2.76 g | Available for all ingredients |
| PUFA 20:4 | Not available | 1 ingredient missing |
| PUFA 22:6 n-3 (DHA) | Not available | 1 ingredient missing |
| SFA 22:0 | ≥ 0 g | 2 ingredients missing |
| MUFA 14:1 | ≥ 0 g | 2 ingredients missing |
| MUFA 16:1 | 0.13 g | Available for all ingredients |
| PUFA 18:4 | Not available | 1 ingredient missing |
| MUFA 20:1 | 0.01 g | Available for all ingredients |
| PUFA 20:5 n-3 (EPA) | Not available | 1 ingredient missing |
| MUFA 22:1 | Not available | 1 ingredient missing |
| PUFA 22:5 n-3 (DPA) | Not available | 1 ingredient missing |
| Fatty acids, total monounsaturated | 2.66 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 4.63 g | Available for all ingredients |
| SFA 15:0 | ≥ 0 g | 2 ingredients missing |
| SFA 17:0 | ≥ 0.01 g | 2 ingredients missing |
| PUFA 18:2 n-6 c,c | ≥ 0.88 g | 2 ingredients missing |
| MUFA 17:1 | Not available | 2 ingredients missing |
| PUFA 18:3 n-3 c,c,c (ALA) | ≥ 2.67 g | 2 ingredients missing |
| Sugars, Total | ≥ 8.32 g | 1 ingredient missing |
Where the numbers come fromSources
- Rolled oats, dry ↗Cereals, oats, regular and quick, not fortified, dryusda-sr-legacy-2018 · Record 173904Household estimate: cup. Weigh food when accuracy matters.
- Chia seeds, dry ↗Seeds, chia seeds, driedusda-sr-legacy-2018 · Record 170554Household estimate: dry chia; estimated from the source cup. Weigh food when accuracy matters.
- Plain whole-milk yogurt ↗Yogurt, plain, whole milkusda-sr-legacy-2018 · Record 171284Household estimate: cup (8 fl oz). Weigh food when accuracy matters.Full formulation is unknown; unavailable under strict ingredient exclusions.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.