🧪 Nutrition Facts
- Calories 291.0
- Total Fat 8.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 84.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 50.0 g
- Dietary Fiber 9.9 g
- Sugars 35.0 g
- Protein 10.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 291.0 calories per serving (1 Serving (300.0g)), Blueberry Lemon Overnight Oats is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 50.0g per serving (64.1% of calories), with a good 9.9g of dietary fiber. It's a good source of dietary fiber at 9.9g per serving (35% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Almond Milk (almond Milk (water,almonds, Calcium Carbonate, Sun- Flower Lecithin, Kosher Salt, Natural Flavors, Locust Bean Gum, Gellan Gum), Whole Grain Oats, Dried Blueberries (blueberries, Cane Sugar, Sunflower Seed Oil), Maple Syrup, Chia Seed, Lemon Zest (chopped Lemon Peel, Cane Sugar, Natural Lemon Flavors), Flax Seed, Kosher Salt
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Locust Bean Gum, Gellan Gum
Fortification / Enrichment Agents: Calcium Carbonate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Blueberry Lemon Overnight Oats — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Blueberry Lemon Overnight Oats contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 291.0 kcal | 14.6% |
| Total Fat | 8.0 g | 10% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 84.0 mg | 4% |
| Total Carbohydrate | 50.0 g | 18% |
| Dietary Fiber | 9.9 g | 35% ✅ |
| Total Sugars | 35.0 g | 70% |
| Protein | 10.0 g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Blueberry Lemon Overnight Oats accounts for 14.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 64.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 291.0 calories in Blueberry Lemon Overnight Oats? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.0 min |
| Walking: 17 minutes per mile | 50.2 min |
| Cycling (Low Intensity) | 31.8 min |
| HIIT | 27.0 min |
| Boxing | 30.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Blueberry Lemon Overnight Oats
Is Blueberry Lemon Overnight Oats good for weight loss?
At 291 calories with 10g of protein and nearly 10g of fiber, this could work within a weight loss plan, but the 35g of sugar is a significant drawback. The fiber helps with satiety, though you'd want to monitor portions as part of your overall calorie intake.
Is Blueberry Lemon Overnight Oats good for muscle building?
With only 10g of protein per serving, this falls short for muscle building on its own. You'd need to pair it with additional protein sources like Greek yogurt, protein powder, or eggs to make it suitable for muscle recovery and growth.
Is Blueberry Lemon Overnight Oats good fuel for endurance activities?
The 50g of carbs make this a reasonable pre-workout option for endurance activities, and the fiber won't cause digestive distress like simpler carbs might. However, the high sugar means the energy boost will be quick but potentially short-lived compared to whole-grain alternatives with less added sugar.
How might Blueberry Lemon Overnight Oats affect blood sugar?
With 35g of sugar and moderate fiber, this will likely cause a noticeable blood sugar spike, especially on an empty stomach. The fiber provides some buffering effect, but the quick-digesting sugars from maple syrup and dried blueberries will still drive a fairly rapid glucose response.
What should I watch out for with Blueberry Lemon Overnight Oats?
The sugar content at 35g is quite high—more than you'd get from many desserts—which comes mainly from the dried blueberries, maple syrup, and lemon zest coating. If blood sugar management is a concern for you, this is worth considering carefully.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
