Mango overnight oats with almond milk (Vegan Recipe)

  • Prep Time
    Overnight
  • Cook Time
    20 min
  • Serving
    1
  • View
    368

Mango overnight oats gives us only 245 kcal per serving. It is a vegan overnight oats recipe, those who are sensitive to milk can add this recipes in their diet. Summer is here, as we get mangoes a lot in summer season, we can add it in our overnight oats also. The combination of mango overnight oats with almond milk is super yummy friends.

This variation for the vegan recipe is shown with mango, you can also use banana or apple. If you want to make this overnight oats recipe with cow milk, use 150 milk, or with coconut milk use 100 ml (how to make coconut milk I shared below please check).

Read more healthy recipes

Ingredients

Ingredients of Mango overnight oats

Nutrition in mango overnight oats recipe with almond milk

Serving size: 1 Mango overnight oats with almond milk

Calories in Mango overnight oats with almond milk

Calories in Mango overnight oats with almond milk are 245.76 kCal; as much as 12.29 % of male DRI of 2000 kCal. Therefore, it can attain 16.38 % of female DRI of 1500 kCal.

Protein forms 11.30 % of the calories

Carbs form 34.05 % of the calories in Mango overnight oats with almond milk.

Fats form 53.43 % of the calories.

Macros in Mango overnight oats with almond milk

Protein in Mango overnight oats with almond milk – 6.94 gm, particularly 9.25 % of male DRI of 75 gm. Further, it can complete 12.34 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in Mango overnight oats with almond milk – 20.92 gm, therefore, is 7.61 % of male DRI of 275 gm. Therefore, it can achieve 10.14 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in Mango overnight oats with almond milk – 14.59 gm, notably 21.88 % of male DRI of 66.67 gm. As a result, a woman gets 29.18 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in Mango overnight oats with almond milk – 7.77 gm, thus is, 20.45 % of male DRI of 38 gm. Consequently, females get 31.08 % of female DRI of 25 gm.

Soluble Fibre – 1.37 gm, particularly 13.70 % of male DRI of 10 gm. Consequently, females will get as much as 13.89 % of female DRI of 9.86 gm.

Total Free Sugar – 8.22 gm, which is not only 13.70 % of male DRI of 60 gm but also 16.44 % of female DRI of 50 gm.

Vitamins in Mango overnight oats with almond milk

Vitamin A – 97.33 mcg, as much as 10.81 % of male DRI of 900 mcg. Furthermore, women can get as much as 13.90 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.08 mg, particularly 6.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 7.27 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.1 mg, therefore, is 7.69 % of male DRI of 1.3 mg. Besides, women also get 9.09 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.44 mg, notably 9.00 % of male DRI of 16 mg and 10.29 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 14 mg, thus is, 1,076.92 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 2.08 mcg, therefore, is 6.93 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 91.79 mcg, as much as 22.95 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 33.2 mg, therefore, is 36.89 % of male DRI of 90 mg. Further, it is 44.27 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 4.03 mcg, notably 80.60 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 5.48 mg, thus is, 36.53 % of DRI of 15 mg for males and females.

Vitamin K – 4.73 mcg, as much as 3.94 % of male DRI of 120 mcg and 5.26 % of female DRI of 90 mcg.

Minerals in Mango overnight oats with almond milk

Calcium – 92.92 mg, particularly 9.29 % of DRI of 1000 mg for males and females.

Phosphorus – 143.27 mg, therefore, is 20.47 % of DRI of 700 mg for males and females.

Iron – 2.38 mg, notably 29.75 % of male DRI of 8 mg and 13.22 % of female DRI of 18 mg.

Magnesium – 93.7 mg, thus is, 23.43 % of male DRI of 400 mg and 30.23 % of female DRI of 310 mg.

Copper – 370 mcg, as much as 41.11 % of DRI of 900 mcg for males and females.

Manganese – 0.87 mg, particularly 37.83 % of male DRI of 2.3 mg and 48.33 % of female DRI of 1.8 mg.

Molybdenum – 10 mcg, therefore, is 22.22 % of DRI of 45 mcg for males and females.

Zinc – 1.05 mg, notably 9.55 % of male DRI of 11 mg. At the same time, women get 13.13 % of female DRI of 8 mg.

Chromium – 20000 mcg, thus is, 57,142.86 % of male DRI of 35 mcg. Besides, women too get 80,000.00 % of female DRI of 25 mcg.

Selenium – 5.39 mcg, as much as 9.80 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 304.15 mg, as much as 6.47 % of DRI of 4700 mg for males and females.

Sodium – 2.44 mg, particularly 0.16 % of DRI of 1500 mg for males and females.

Omega 3 – 1290.65 mg, therefore, is 215.11 % of DRI of 600 mg for males and females,

Omega 6 – 2782.77 mg, not only 463.80 % of DRI of 600 mg for males and females.

Note

Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Nutritional values are approximate. Readers to check, confirm or consider the nutritional values to their satisfaction before adding in diet plan.

    Cooking method

    How to make Almond milk?

    Step 1

    Take 20 almonds, add them to a bowl, add water and soak it overnight.

    Step 2

    The next morning peel the almond cover.

    Step 3

    Add it in mixer grinder add 1 cup water and 2 cardamom seeds (peel the cover).

    Step 4

    Grind it, almond milk is ready.

    Step 5

    Making overnight oats with mango and almond milk

    Step 6

    Take a glass or bowl, add 1 tsp chia seeds to it.

    Step 7

    Add 2 spoon rolled oats to it.

    Step 8

    Add 150 ml Almond milk.

    Step 9

    Mix well and keep it aside in the fridge overnight.

    Step 10

    Next morning, mix well.

    Step 11

    Take mango, chop into small slices.

    Step 12

    Add ½ mango slices into soaked overnight oats. Mix well.

    Step 13

    Garnish with remaining mango slices and edible rose petal

    Step 14

    Mango overnight oats are ready to serve.

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