Overnight rolled oats

Breakfast

Item Rating: 81/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16.0 mg	0%
Total Carbohydrates		72 g	26%
	Dietary Fiber	9.6 g	34%
	Sugars	8.0 g
protein		12.8 g	25%
Vitamin D		0 mcg	0%
Calcium		240 mg	18%
Iron		3.2 mg	17%
Potassium		320.0 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: 72 cal (17.5%)

Protein: 51 cal (12.5%)

Carbs: 288 cal (70.0%)

About Overnight rolled oats

Overnight rolled oats are a no-cook method of preparing oats, typically soaked in liquid such as milk or a plant-based alternative overnight and consumed cold or warm. Rolled oats originate from whole oat groats, which are steamed and flattened, making them quicker to cook or prepare. Commonly featured in cuisines promoting healthy eating and convenience, they are a popular breakfast choice globally. Rolled oats are nutrient-dense and provide a rich source of carbohydrates, fiber (specifically beta-glucan), and plant-based protein. They also contain essential vitamins and minerals such as manganese, phosphorus, magnesium, and B vitamins, making them a balanced and satiating food option.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber found in oats, which can help lower LDL cholesterol levels.
• Provides sustained energy and aids in blood sugar regulation due to the low glycemic index and complex carbohydrates.
• Rich in magnesium, which supports muscle function, bone health, and neurological function.
• High fiber content promotes gut health and regular bowel movements, reducing the risk of constipation.
• Contains antioxidants like avenanthramides, which have anti-inflammatory and potential antihypertensive properties.

Dietary Considerations

Allergens: Contains gluten (if oats are cross-contaminated during processing)

Suitable for: Vegetarian, vegan (if plant-based milk is used), low-cholesterol diets

Not suitable for: Gluten-free diets (unless certified gluten-free), ketogenic diets due to higher carbohydrate content

Selection and Storage

Store oats in an airtight container in a cool, dry place. Once prepared as overnight oats, refrigerate in a sealed container and consume within 3-4 days for optimal freshness.

Common Questions About Overnight rolled oats Nutrition

Are overnight rolled oats high in protein?

Overnight rolled oats contain about 5 grams of protein per 1/2 cup dry serving. While they are not considered a high-protein food, they can be paired with ingredients like nuts or Greek yogurt to boost protein content.

Can I eat overnight rolled oats on a keto diet?

Overnight rolled oats are not suitable for a keto diet since they are high in carbohydrates, with about 27 grams of carbs per 1/2 cup dry serving. Keto diets typically require very low carbohydrate intake, so oatmeal is not compatible.

What are the health benefits of overnight rolled oats?

Overnight rolled oats are rich in fiber (4 grams per 1/2 cup dry serving), which supports digestive health and heart health by lowering cholesterol. They also contain essential nutrients like manganese, phosphorus, and magnesium, which contribute to bone health and energy metabolism.

What is a recommended serving size for overnight rolled oats?

A typical serving size is 1/2 cup of dry oats, which expands when soaked overnight. This serving provides around 150 calories, making it an ideal portion for breakfast. Pairing with fruits, nuts, or seeds can create a balanced meal.

How do overnight rolled oats compare to instant oats?

Overnight rolled oats are less processed than instant oats, retaining more nutrients and offering a chewier texture. Instant oats often have added sugars or flavorings, whereas rolled oats provide a clean slate for healthier customization.

Data Sources & Scientific References