Summary
Calories
143
kcal / 100 g
Protein
5.1
g / 100 g
Carbohydrates
23.5
g / 100 g
Fat
3.7
g / 100 g
Where the energy comes from
- Protein 14%
- Carbohydrates 64%
- Fat 22%
100 grams of Overnight Oats contain 143 kcal, 5.1 g protein, 23.5 g carbohydrates and 3.7 g fat. 1 serving (330 g) has about 472 kcal.
Low sodiumSource of fiberSource of protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
What Is in Overnight Oats?
Values are calculated from the ingredients of a standard recipe for 4 (1,340 g of raw ingredients in total).
| Ingredient | Amount | Energy | Share of calories |
|---|---|---|---|
| Rolled Oats | 240 g | 910 kcal | 47% |
| Semi-Skimmed Milk | 600 g | 300 kcal | 16% |
| Chia Seeds | 40 g | 194 kcal | 10% |
| Honey | 60 g | 182 kcal | 9.5% |
| Banana | 200 g | 178 kcal | 9.3% |
| Yogurt (Whole Milk) | 200 g | 156 kcal | 8.1% |
Overnight Oats Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin D | 0.62 µg | 12% |
| Vitamin B1 (thiamin) | 0.14 mg | 13% |
| Vitamin B2 (riboflavin) | 0.14 mg | 10% |
| Vitamin B3 (niacin) | 0.64 mg | 4% |
| Vitamin B6 | 0.11 mg | 8% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 105 mg | 13% |
| Iron | 1.1 mg | 8% |
| Magnesium | 45.9 mg | 12% |
| Phosphorus | 164 mg | 23% |
| Potassium | 228 mg | 11% |
| Sodium | 25.6 mg | 1% |
| Zinc | 1.1 mg | 11% |
| Copper | 0.11 mg | 11% |
| Manganese | 0.78 mg | 39% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 1.2 g |
| Monounsaturated fat | 0.74 g |
| Cholesterol | 5.7 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains
- Gluten
- Milk
- Vegan
- No
- Vegetarian
- Yes
- Gluten-free
- No
- Dairy-free
- No
Based on the recipe’s ingredients; ready-made and restaurant versions may contain traces.
Data Source
Values are calculated from the dish’s ingredients and weights, using the USDA FoodData Central measurement for each ingredient. Calories and macros are not AI estimates.
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Overnight Oats?
- 100 grams of Overnight Oats contain 143 kcal. 1 serving (330 g) has about 472 kcal.
- How much protein is in Overnight Oats?
- 100 grams contain 5.1 g of protein; 14% of its energy comes from protein.
- Is Overnight Oats gluten-free?
- No. It contains a gluten grain (wheat, barley, rye or oats).
- Is Overnight Oats vegan?
- No, it contains animal products.