Chocolate overnight oats

Breakfast

Item Rating: 75/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		157.7 mg	6%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	7.9 g	28%
	Sugars	18.9 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		236.6 mg	18%
Iron		3.2 mg	17%
Potassium		394.3 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 113 cal (27.2%)

Protein: 50 cal (12.1%)

Carbs: 252 cal (60.6%)

About Chocolate overnight oats

Chocolate overnight oats are a modern take on traditional oatmeal, showcasing influences from Western cuisine and the rising global popularity of meal prep foods. Prepared using rolled oats soaked in milk or plant-based alternatives, cocoa powder, and optionally topped with nuts, seeds, or fresh fruits, this dish is nutrient-dense and convenient. It boasts a balanced nutritional profile, being high in complex carbohydrates, dietary fiber, and plant-based protein, along with essential micronutrients such as magnesium and iron from oats and cocoa. Depending on the toppings, it can also provide healthy fats and additional vitamins, making it a popular choice for breakfast or post-workout meals.

Health Benefits

• Supports digestive health due to high soluble fiber content from oats, which helps regulate blood sugar and promote gut health.
• Rich in antioxidants from cocoa powder, particularly flavonoids, which have been shown to support cardiovascular health.
• Provides magnesium, an essential mineral found in both oats and cocoa, which aids in energy production and muscle function.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free), milk (if dairy is used), nuts (depending on toppings)

Suitable for: Vegetarian diet, vegan diet (using plant-based milk)

Not suitable for: Gluten-free diet (unless gluten-free oats are used), nut-free diet (if toppings include nuts)

Selection and Storage

Store in an airtight container in the refrigerator for up to 3 days. Prepare using certified gluten-free oats and plant-based milk for tailored dietary needs.

Common Questions About Chocolate overnight oats Nutrition

How much protein and how many calories are in chocolate overnight oats?

The protein and calorie content of chocolate overnight oats can vary based on ingredients. On average, a typical serving made with oats, almond milk, cocoa powder, and a sweetener contains about 250-300 calories and 6-8 grams of protein. Adding protein-rich toppings like Greek yogurt or chia seeds can increase the protein content.

Can I eat chocolate overnight oats on a keto or low-carb diet?

Chocolate overnight oats are generally not suitable for a keto or low-carb diet because oats are high in carbohydrates. A 1/2 cup of rolled oats contains about 27 grams of net carbs, which exceeds the daily carb limit for most keto plans. For a keto alternative, consider a chia pudding made with cocoa powder and almond milk.

What are the health benefits or concerns of eating chocolate overnight oats?

Chocolate overnight oats provide a good source of fiber, complex carbohydrates, and antioxidants, especially if made with unsweetened cocoa powder. However, some recipes may include added sugars, which can contribute to an increased calorie intake. Using natural sweeteners like fruit or monk fruit ensures a healthier balance.

What is the recommended portion size for chocolate overnight oats?

A recommended portion size for chocolate overnight oats is about 1/2 cup of dry oats, which expands after soaking. This typically yields a serving size of 1 cup of prepared oats. For balanced nutrition, pair the oats with additional toppings like nuts, seeds, or fresh fruit.

How do chocolate overnight oats compare to regular oatmeal?

Chocolate overnight oats are different from regular oatmeal in texture and preparation. Overnight oats are soaked in liquid (like almond milk) rather than cooked, giving them a creamier consistency. Nutritionally, they are similar, but overnight oats can be more versatile and often include additional ingredients like cocoa powder for extra flavor.

Data Sources & Scientific References