2 serving of muesli and yogurt with chia contains 346 Calories. The macronutrient breakdown is 43% carbs, 41% fat, and 17% protein. This is a good source of fiber (44% of your Daily Value), total omega 3 (3 g), and vitamin b12 (51% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 2 minutes
- Cook Time
- 1 minutes
Ingredients
Directions
- In a jar, layer 1 tablespoon of muesli, 1 tablespoon of yogurt, 1 teaspoon of chia seeds, and frozen blueberries. Add another tablespoon of yogurt, top with another tablespoon of muesli, and finish with shaved almonds. Enjoy!
Nutrition Facts
For 2 serving of muesli and yogurt with chia (196g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 346 | |
| Fats | 17g | 22% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 3mg | 1% |
| Sodium | 75mg | 3% |
| Carbs | 40g | 14% |
| Net carbs | 28g | |
| Fiber | 12g | 44% |
| Sugar | 16g | |
| Protein | 16g | |
| Calcium | 237mg | 24% |
| Iron | 4mg | 52% |
| Potassium | 444mg | 9% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 22μg | |
| Caffeine | 0mg | |
| Choline | 28mg | 5% |
| Copper | 0.5mg | 52% |
| Fluoride | 0μg | |
| Folate (B9) | 78μg | 20% |
| Lycopene | 0μg | |
| Magnesium | 139mg | 33% |
| Manganese | 1mg | 65% |
| Niacin | 5mg | 34% |
| Pantothenic acid | 1mg | 27% |
| Phosphorus | 388mg | 55% |
| Retinol | 35μg | |
| Riboflavin (B2) | 1mg | 51% |
| Selenium | 20μg | 37% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 33% |
| Vitamin A IU | 164IU | |
| Vitamin A | 37μg | 4% |
| Vitamin B12 | 1μg | 51% |
| Vitamin B6 | 0.4mg | 27% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 7mg | 46% |
| Vitamin K | 13μg | 11% |
| Zinc | 3mg | 24% |
| Sugars | ||
| Sugar | 16g | |
| Sucrose | 1g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 2g | |
| Maltose | 0g | |
| Galactose | 0.4g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 7g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 3g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 3g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.5g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 1g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |