Recipes · Greek · Breakfast
Chia Seed Yogurt
One serving has 382 kcal and 23 g protein, and at least a fifth of a woman's daily need of phosphorus (72%), selenium (69%), riboflavin (53%), cobalamin (47%), fiber (42%) and magnesium (40%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (255 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein, Vegetarian, Halal, Kosher
- Contains: dairy
Ingredients
- 225 g Yogurt, Greek, low fat milk, fruit
- 30 g Chia seeds
Method
- In a bowl, mix Greek yogurt with chia seeds.
- Add honey if desired and stir well.
- Let it sit for 10-15 minutes for the chia seeds to expand before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 382 kcal | 18% |
| Carbohydrates | 40.3 g | |
| Water | 174 mL | |
| Fiber | 12.6 g | 42% |
| Protein | 23.3 g | 49% |
| Fat | 15 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 4.6 g | |
| Cholesterol | 27 mg | |
| Calcium | 387 mg | 39% |
| Copper | 0.32 mg | 36% |
| Iron | 2.5 mg | 14% |
| Magnesium | 123 mg | 40% |
| Phosphorus | 503 mg | 72% |
| Potassium | 412 mg | 9% |
| Selenium | 38.2 µg | 69% |
| Sodium | 79 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 35 µg | 9% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 55.1 mg | 13% |
| Vitamin A | 69.8 µg | 10% |
| Vitamin C | 2 mg | 3% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1.3 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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