Overnight oatmeal

Breakfast

Item Rating: 77/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		78.9 mg	3%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	7.9 g	28%
	Sugars	15.8 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		236.6 mg	18%
Iron		3.2 mg	17%
Potassium		315.5 mg	6%

* 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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 85 cal (22.0%)

Protein: 50 cal (13.0%)

Carbs: 252 cal (65.0%)

About Overnight oatmeal

Overnight oatmeal is a no-cook method of preparing oats by soaking them in liquid—usually milk, plant-based milk, or yogurt—overnight in the refrigerator. Originating as a modern take on traditional porridge, with influences from Swiss muesli, overnight oatmeal has become popular due to its convenience and customizability. Nutritionally, it is a rich source of complex carbohydrates, soluble fiber (notably beta-glucan), and key vitamins like thiamine and minerals such as manganese, magnesium, and phosphorus. Depending on added toppings like fruit, nuts, or seeds, the nutritional profile can be further enhanced with protein, healthy fats, and additional antioxidants, making it a well-rounded breakfast option.

Health Benefits

• Promotes heart health due to the beta-glucan fiber in oats, which can help reduce LDL cholesterol levels.
• Supports digestive health as the soluble and insoluble fiber in oats aids in gut motility and provides prebiotic benefits.
• Offers sustained energy from complex carbohydrates, which digest slowly and help maintain stable blood sugar levels.
• Contributes to bone health when prepared with calcium-rich milk or fortified plant-based alternatives.
• Delivers antioxidants like avenanthramides from oats, which have anti-inflammatory properties.

Dietary Considerations

Allergens: Contains gluten (if not using certified gluten-free oats), dairy (if using regular milk or yogurt), nuts (if added as toppings)

Suitable for: Vegetarian, vegan (when using plant-based milk), gluten-free (when using certified gluten-free oats)

Not suitable for: Individuals with oat allergies, people on very low-carb or ketogenic diets

Selection and Storage

Store overnight oatmeal in an airtight container in the refrigerator for up to 3-4 days. Mix well before serving and top with fresh fruit or nuts just before eating to maintain texture.

Common Questions About Overnight oatmeal Nutrition

Is overnight oatmeal high in protein?

Overnight oatmeal contains moderate amounts of protein, typically around 5-6 grams per serving (1/2 cup of oats plus milk or alternative). Adding protein-rich toppings like Greek yogurt, nuts, or seeds can increase the protein content significantly.

Can I eat overnight oatmeal on a keto diet?

Overnight oatmeal is generally not suitable for a keto diet because oats are high in carbohydrates, with about 27 grams of carbs per half-cup serving. Keto dieters may prefer substitutes like chia pudding made with almond milk for a lower-carb option.

What are the health benefits of overnight oatmeal?

Overnight oatmeal is rich in fiber (about 4 grams per serving), which supports digestion and heart health. It also provides essential nutrients like manganese, phosphorus, and magnesium. However, pre-packaged varieties may contain added sugars, so it's best to prepare it at home for a healthier option.

How much overnight oatmeal should I eat for breakfast?

A typical portion size is 1/2 cup of dry oats, which expands when soaked. This amount provides roughly 150 calories before adding ingredients. Pairing the oatmeal with protein and healthy fats, like nuts or seeds, can create a balanced breakfast. Adjust portions based on individual calorie needs.

How does overnight oatmeal compare to cooked oatmeal?

Overnight oatmeal and cooked oatmeal provide similar nutritional profiles, but overnight oatmeal may retain more resistant starch, which benefits gut health. It’s quicker to prepare overnight oatmeal since it doesn’t require cooking, making it a convenient option for busy mornings.

Data Sources & Scientific References