1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Overnight oats
Overnight oats are a no-cook breakfast dish that originated as part of Swiss cuisine, particularly inspired by Bircher Müesli. Known for their convenience, this dish involves soaking rolled oats in milk or a dairy-free alternative overnight, typically with added ingredients like fruits, seeds, or nuts. Nutritionally, oats are a rich source of complex carbohydrates, fiber, and plant-based protein. They also contain essential nutrients such as manganese, phosphorus, magnesium, and B vitamins, making overnight oats a wholesome and energy-providing breakfast option. Depending on the added ingredients, the nutrient profile can expand to include healthy fats, antioxidants, and additional vitamins. This meal caters well to a variety of dietary needs while being versatile and customizable according to personal preferences.
Health Benefits
- Promotes heart health due to soluble fiber (beta-glucan) that can lower LDL cholesterol levels.
- Supports digestion with high dietary fiber, aiding gut health and bowel regularity.
- Boosts energy and satiety with complex carbohydrates that provide slow-releasing energy.
- Provides essential minerals such as magnesium and phosphorus, which support bone health.
- Contains B vitamins like folate and thiamine, which are essential for energy metabolism.
Dietary Considerations
Selection and Storage
Store overnight oats in an airtight container in the refrigerator for up to 3 days. Stir well before serving, and add fresh toppings like fruits or nuts right before consumption for optimal texture.
Common Questions About Overnight oats Nutrition
Are overnight oats high in protein and what is their nutritional content?
Overnight oats typically contain around 150-250 calories per serving (about 1/2 cup oats plus milk or milk alternative), with 5-7 grams of protein and 4-5 grams of fiber. They are also a good source of vitamins such as B-vitamins, manganese, phosphorus, and magnesium. Adding toppings like nuts, seeds, or Greek yogurt can further boost the protein and nutrient content.
Can I eat overnight oats on a keto or low-carb diet?
Overnight oats are not compatible with strict keto or low-carb diets because oats are naturally high in carbohydrates, containing about 27 grams of carbs per 1/2 cup serving. However, they may be suitable for moderate low-carb diets when consumed in smaller portions with high-fat additions, like chia seeds or unsweetened coconut cream.
What are the health benefits of eating overnight oats?
Overnight oats are rich in fiber, specifically beta-glucan, which can support heart health by lowering cholesterol levels. They also provide sustained energy due to their complex carbs and can aid digestion. However, they may be high in sugar if sweetened excessively, so it's best to use natural toppings like fresh fruit or a drizzle of honey.
What is the recommended serving size for overnight oats?
A standard serving size for overnight oats is 1/2 cup of dry oats paired with an equal or slightly larger amount of liquid (like 2/3 cup milk or water). This portion typically provides a balanced meal, but active individuals may increase the serving size or add more protein-rich toppings like nut butter or seeds for additional energy.
How do overnight oats compare to cooked oatmeal?
Overnight oats provide the same nutritional benefits as cooked oatmeal but are prepared cold and soaked rather than cooked, which can make them easier to digest for some people. They also save time in the morning and allow for more versatile flavor combinations, as they can be prepped with different toppings and liquids.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Oatmeal: Best Reasons to Eat It Every DayHarvard T.H. Chan School of Public HealthDiscusses the nutritional profile and health benefits of oats, including benefits for heart health and fiber content.
- Carbohydrates, dietary fiber, and healthAmerican Journal of Clinical NutritionExplores the health benefits of dietary fiber in foods such as oats, including digestion and cardiovascular health.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureOutlines the importance of whole grains, like oats, in a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
