Overnight soaked oats

Breakfast

Item Rating: 80/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		7.9 g	10%
	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	9.5 g	33%
	Sugars	7.9 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: 71 cal (19.0%)

Protein: 50 cal (13.5%)

Carbs: 252 cal (67.5%)

About Overnight soaked oats

Overnight soaked oats are a no-cook method of preparing rolled oats by soaking them in liquid (like water, milk, or plant-based alternatives) overnight in the refrigerator. This dish is thought to have originated in Switzerland as part of a balanced breakfast (like bircher muesli) and has since gained popularity worldwide for its convenience and versatility. Nutritionally, oats are rich in complex carbohydrates, fiber, and plant-based protein while providing essential micronutrients such as manganese, magnesium, phosphorus, and B vitamins. Overnight oats have a creamy texture and can be customized with ingredients like fruits, nuts, seeds, or spices, making them nutrient-dense and satiating.

Health Benefits

• Rich in dietary fiber, particularly beta-glucan, which can lower LDL cholesterol levels and promote heart health.
• Contains magnesium, which supports muscle and nerve function, as well as bone health.
• A source of plant-based protein and complex carbohydrates, offering sustained energy and promoting satiety.

Dietary Considerations

Allergens: Contains gluten (if not using certified gluten-free oats), dairy (if using cow’s milk or yogurt), nuts (if added as a topping)

Suitable for: Vegetarian, vegan (if using plant-based milk), dairy-free (if using plant-based milk or water)

Not suitable for: Gluten-free diets (if non-certified oats are used), nut-free diets (if nuts are used as toppings)

Selection and Storage

Store overnight oats in an airtight container in the refrigerator for up to 3 days. Stir well before consuming, and optional toppings can be added fresh for the best texture.

Common Questions About Overnight soaked oats Nutrition

Are overnight soaked oats high in protein and calories?

Overnight soaked oats contain about 5-7 grams of protein and around 150-200 calories per half-cup (raw oats) serving before adding any toppings. The nutritional content can vary depending on the type of milk or ingredients used, so adding nuts, seeds, or yogurt can increase both protein and calorie content.

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

Overnight soaked oats are not suitable for a keto or low-carb diet due to their high carbohydrate content. A half-cup of raw oats contains approximately 27 grams of carbohydrates, which exceeds the daily limit for most ketogenic plans. However, they can be a good choice for those following balanced diets like vegetarian or vegan.

What are the health benefits of eating overnight soaked oats?

Overnight soaked oats provide a good source of dietary fiber, particularly beta-glucan, which can help lower cholesterol and improve digestion. They are also rich in vitamins and minerals like magnesium, iron, and B vitamins, making them a heart-healthy and energy-boosting breakfast option. However, watch portion sizes if you're managing blood sugar levels.

What is the recommended serving size for overnight soaked oats?

The recommended serving size for overnight soaked oats is about half a cup (40 grams) of raw oats, which expands when soaked. This amount typically provides a balanced portion for breakfast, but you can adjust serving sizes based on your individual caloric and macronutrient needs.

How do overnight soaked oats compare to cooked oatmeal?

Overnight soaked oats and cooked oatmeal are nutritionally similar, but overnight oats tend to retain a chewier texture and are often eaten cold. They are also easier to prepare, as they don't require cooking. Cooked oats may feel more comforting and warm, but soaking oats can help break down phytic acid, potentially aiding nutrient absorption.

Data Sources & Scientific References