Nutritional Facts of Healthy Chocolate Overnight Oats, Calories in Healthy Chocolate Overnight Oats

by Tarla Dalal
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How many calories does one serving of Healthy Chocolate Overnight Oats have?

One serving of Healthy Chocolate Overnight Oats gives 409 calories. Out of which carbohydrates comprise 98 calories, proteins account for 33 calories and remaining calories come from fat which is 279 calories.  One serving of Healthy Chocolate Overnight Oats provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Healthy Chocolate Overnight Oats calorie. Chocolate overnight oats is a healthy breakfast option made from cocoa powder, coconut milk, oats, chocolate chips and very little honey. Ingredients for this Indian style chocolate overnight oats are easily available in the Indian market.

chocolate overnight oats are a breakfast treat which are very healthy and more exciting than plain oatmeal. With this chocolate overnight oats recipe, all you have to do is let your oats sit overnight, and when you wake up in the morning, you'll have a delicious and nutritious meal ready for you to eat!

I love chocolate overnight oats because you can customize them to your liking and they still taste just as good. They will keep you full till lunch and give a positive jump-start to your day!

See why this is healthy chocolate overnight oats? Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure. The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too. We have used vert little honey in this recipe and if possible use dark chocolate chips to make your recipe healthier.

This healthy chocolate overnight oats is created by Anya and Aria Dalal, Tarla Dalal’s teenage grandchildren.

Is Healthy Chocolate Overnight Oats healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the ingredients of Healthy Chocolate Overnight Oats.

What's good in Healthy Chocolate Overnight Oats.

Coconut Milk : Recent research says that not eating enough healthy fat can actually make fat. But you need to choose the type of fat correctly like coconut milk. And the answer is MCT (Medium Chain Triglycerides)  – which goes directly to the liver and does not get stored as fat in body. Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure.The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too. Read detailed benefits of coconut milk.

Cocoa Powder, Unsweetened : Cocoa is rich in polyphenols like flavonoids, catechins and epicatechins. These show anti-inflammatory effect as well help the body get rid of harmful free radicals and thus reduce the onset of various chronic diseases like heart disease, diabetes and cancer. Small amounts of cocoa powder have been proven to reduce insulin sensitivity and improve blood sugar control and benefit diabetics. Some random trials with cocoa powder have exhibited reduction in the levels of LDL (bad cholesterol) in the body making it good for heart and good for weight loss. See detailed benefits of cocoa powder.

Rolled Oats : Rolled Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.

Peanut Butter : Peanut butter is a great source of mono-saturated healthy fats and good source of protein. A perfect healthy snack to have and its made with unsalted peanuts and coconut oil which is a great medium chain triglyceride. We recommend following this easy homemade peanut butter recipe which has ZERO preservatives and no hydrogenated vegetable fats.

Honey : Honey, a natural sweetener, is a thick liquid made by honeybees which acts as an energy boost. A tbsp. of honey (20 g) gives 60 calories but virtually no protein, fat and fiber. It has been regarded as a traditional medicine since ages. It’s anti-bacterial and anti-fungal properties are known to fight bacteria and prevent infections like cold and cough. Some research also shows that the polyphenolic compounds in honey help protect the heart.

Chia Seeds : Chia seed is a very small seed, which is black and white in colour. An edible seed from the dessert plant Salvia hispanica, originally grown in Mexico, the chia seed is a nutrient-dense ingredient. It gives you a punch of energy! Chia means strength, and that speaks volume about its goodness.

Chocolate Chips : Chocolate chips are small chunks of chocolate. They are often sold in a round, flat-bottomed teardrop shape. They are available in numerous sizes, from large to miniature, but are usually around 1 cm in diameter. These are available in different flavours too like dark chocolate chips, milk chocolate chips, white chocolate chips etc. How to select chocolate chips• Choose from the various size and flavours available in the market. • Make sure the packet is sealed and always check for the manufacturing and expiry details mentioned on the packet. • Make sure the chips are crisp and devoid of fungus or any other signs of moisture and moulds.

Can diabetics, heart patients and over weight individuals have Healthy Chocolate Overnight Oats?

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. However do consider that this is a breakfast in a meal and also lends approx 400 calories. You will have to balance these calories when on a weight loss programme. To make it diabetic-friendly, avoid the use of honey and chocolate chips and ensure to use sugar free peanut butter. Also restrict the portion size to not more than half serving then.

Can healthy individuals have Healthy Chocolate Overnight Oats?

Yes, all ingredients in this recipe are healthy. But quantum restrictions apply to some.  Coconut milk contains some amount of potassium which is beneficial for those with high blood pressure.The lauric acid present in coconut milk has a positive effect on cholesterol levels improves heart health too.

We love giving and making healthy recipes at tarla dalal.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

Healthy Chocolate Overnight Oats is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 409 calories that come from one serving of Healthy Chocolate Overnight Oats?

Walking (6 kmph) =     2 hours 3 mins
Running (11 kmph) =      41 mins
Cycling (30 kmph) =     55 mins
Swimming (2 kmph) =      1 hour 10 mins


Note: These values are approximate and calorie burning differs in each individual

Value per serving% Daily Values
Energy409 cal20%
Protein8.4 g15%
Carbohydrates25 g8%
Fiber5.3 g21%
Fat31.4 g48%
Cholesterol35.5 mg9%
Vitamin A432.9 mcg9%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C2.2 mg6%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)22.2 mcg11%
Calcium138.1 mg23%
Iron2.3 mg11%
Magnesium86.8 mg25%
Phosphorus227.6 mg38%
Sodium109.7 mg6%
Potassium342.1 mg7%
Zinc1.1 mg11%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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