Overnight oats calories and nutrition facts
Per 100 g: 160 kcal — 6.8 g protein, 3.8 g fat and 21.6 g carbs.
Overnight oats are rolled oats soaked in milk or yogurt in the fridge until soft, then topped with fruit, nuts or seeds, a no‑cook breakfast that’s ready in the jar. A 250 g jar has about 400 kcal, depending on the milk and toppings. Nut butter, honey or granola stirred in are what usually push it higher.
- Source of protein
- Source of fibre
- Very low salt
- High in manganese
- Protein 17%
- Fat 21%
- Carbs 54%
- Other 7%
In everyday portions
- Typical serving · 250 g 399 kcal
- 100 kcal is 65 g this much of it gives 100 kcal
- 20 g of protein is 295 g this much to eat for 20 g of protein
- Energy density Medium 1.6 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 160 kcal 8%
- Protein 6.8 g 14%
- Fat 3.8 g 5%
- Carbs available, without fibre 21.6 g 8%
- Fibre 3.8 g
- Salt 0.07 g 1%
Where the calories come from
- Protein 17%
- Fat 21%
- Carbs 54%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 26.3 µg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.185 mg 2%
- Vitamin K 2.2 µg 3%
- Vitamin C 1.1 mg 1%
- Vitamin B1 thiamin 0.161 mg 15%
- Vitamin B2 riboflavin 0.167 mg 12%
- Vitamin B3 niacin 0.655 mg 4%
- Vitamin B5 pantothenic acid 0.523 mg 9%
- Vitamin B6 0.055 mg 4%
- Folate B9 12.6 µg 6%
- Vitamin B12 0.317 µg 13%
- Choline 20.3 mg
Minerals
- Potassium 195 mg 10%
- Calcium 104 mg 13%
- Phosphorus 191 mg 27%
- Magnesium 51.7 mg 14%
- Iron 1.3 mg 10%
- Zinc 1.4 mg 14%
- Copper 0.137 mg 14%
- Manganese 1 mg 51%
- Selenium 11.9 µg 22%
- Iodine no data
- Sodium 28.5 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Very low salt
- High in manganese
- Source of phosphorus
- Source of selenium
Dishes
Among dishes
The category in the 17 Fit catalog: 691 foods. Compared per 100 g.
- 96% More fibre than 96% of dishes.
- 98% More manganese than 98% of dishes.
- 89% More phosphorus than 89% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Pilaf 160 kcal
- Sushi 150 kcal
- Cheese ravioli 173 kcal
- Paella 148 kcal
- Pierogi 148 kcal
- Fried rice 165 kcal
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Where these numbers come from
Worked out from a recipe of 6 ingredients, with data from USDA FoodData Central (SR Legacy, USA).
Carbs are available carbohydrates, without fibre, as on EU labels.