Overnight oats
| Macros | per 100 g |
|---|---|
| Calories | 155 kcal |
| Protein | 5.5 g |
| Fat | 4.0 g |
| Carbs | 24.0 g |
Overnight oats are rolled oats soaked in liquid — typically milk or a milk alternative — for several hours or overnight, resulting in a soft, no-cook porridge eaten cold or at room temperature. They are a popular make-ahead breakfast, often layered with fruit, nuts or seeds in a jar. Per 100 g, overnight oats provide 155 kcal, 5.5 g of protein, 4 g of fat, 24 g of carbohydrates and 3 g of dietary fibre, with 9 g coming from sugars. Notable micronutrients include 200 mg of potassium and 110 mg of calcium per 100 g, along with 20 mcg of vitamin A and 0.4 mcg of vitamin B12. No glycemic index value is available for this preparation. Suitable for vegetarian, pescatarian and Mediterranean dietary patterns.
How many calories in overnight oats?
Overnight oats contain 155 kcal per 100 g. A typical single-serving jar is around 250–300 g, which would put a standard portion at roughly 390–465 kcal depending on toppings and the liquid used.
How much calcium is in overnight oats?
Overnight oats provide 110 mg of calcium per 100 g, largely contributed by the milk or fortified plant-based liquid used in the soak. The exact amount will vary depending on which liquid you choose.
Are overnight oats suitable for a vegetarian diet?
Yes, overnight oats fit a vegetarian dietary pattern. The base recipe of oats soaked in dairy or plant-based milk contains no meat or fish, and the dish is also listed as compatible with pescatarian and Mediterranean diets.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 155 kcal |
| Protein | 5.5 g |
| Fat | 4.0 g |
| Carbs | 24.0 g |
| Sugars | 9.0 g |
| Fiber | 3.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.2 g |
| Monounsaturated | 1.0 g |
| Polyunsaturated | 0.80 g |
| Cholesterol | 5.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 110 mg |
| Iron | 1.4 mg |
| Potassium | 200 mg |
| Sodium | 60.0 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 20.0 mcg |
| Vitamin C | 1.5 mg |
| Vitamin B12 | 0.40 mcg |