This breakfast is a useful example of why food categories are only a shortcut. Yogurt contributes protein and carbohydrate; oats and almonds contribute more than one macronutrient too. The calculation below counts all of them rather than calling each ingredient a single kind of block.
Weigh the ingredients as listed. Use plain nonfat Greek yogurt and dry regular or quick rolled oats that the manufacturer permits eating without cooking. A flavored yogurt or a sweetened cereal would need its own nutrition record.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 170.0 g Plain nonfat Greek yogurt
USDA ingredient and calculator
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · FDC 170894 · Source dataset
Send this amount to the Food Calculator → - 20.0 g Dry regular or quick rolled oats suitable for no-cook use
USDA ingredient and calculator
Cereals, oats, regular and quick, not fortified, dry · FDC 173904 · Source dataset
Send this amount to the Food Calculator → - 90.0 g Raw blueberries, washed
USDA ingredient and calculator
Blueberries, raw · FDC 171711 · Source dataset
Send this amount to the Food Calculator → - 12.0 g Almonds, chopped
USDA ingredient and calculator
Nuts, almonds · FDC 170567 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- Weigh the yogurt into a clean bowl. Stir in the rolled oats; use oats labeled suitable for no-cook preparation, or prepare them separately according to the package and recalculate with the matching cooked record.
- Wash the blueberries under running water and drain them. Add the measured berries to the bowl.
- Chop the weighed almonds and scatter them over the top. Serve without adding unlisted honey, granola or other toppings.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 297
- Protein (g)
- 23.2
- Total carbohydrate (g)
- 35.3
- Fiber (g)
- 5.7
- Available carbohydrate (g)
- 29.6
- Total fat (g)
- 8.3
Original added-fat equivalent (÷1.5): 5.50. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
No cooking is required for the specified ready-to-eat ingredients. Oats may be stirred in or left on top; the listed time does not include any optional soaking. Keep yogurt refrigerated until preparation and serve promptly. Refrigerate perishable food within two hours, or one hour above 90°F (32°C); see the FDA safe-handling source. Changing yogurt fat level, sweeteners or toppings changes the nutritional estimate. Database-derived estimates, not laboratory analysis. Brands, foods and cooking methods vary. Cooked foods are weighed after cooking as named in the source record. Reheating may change water content; no finished per100g concentration or cooking yield is claimed. Times are editorial estimates; these recipes have not been kitchen-tested.
Keep the bigger picture in view.
These are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.