How many calories are in overnight oats?
overnight oats contains 452 calories per serving (23% of the 2,000 kcal daily value), with 18.5g fat, 48.8g carbs, and 12.6g protein. This nutritional data is based on AI-powered meal analysis by SimpliFit.
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How many calories and nutrients are in overnight oats
Nutritional value of overnight oats per 100 grams
What's inside overnight oats
| Ingredient | Amount | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| rolled oats (soaked) | 220g | 120 kcal | 4.1g | 3.9g | 17.5g |
| whole milk | 120g | 70 kcal | 5.2g | 4g | 8g |
| chia seeds | 20g | 485 kcal | 16.5g | 48.5g | 17.5g |
| mango (diced) | 40g | 65 kcal | 0.8g | 0.5g | 17g |
| no sweetener | 0g | 0 kcal | 0g | 0g | 0g |
| Oat milk | 60g | 0 kcal | 0g | 0g | 0g |
| oat side milk | 70g | 0 kcal | 0g | 0g | 0g |
| Oat side milk | 70g | 92.9 kcal | 0g | 0g | 0g |
Where do the calories in overnight oats come from
How overnight oats fits into your daily diet
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 452 kcal | 23% |
| Protein | 12.6g | 25% |
| Fat | 18.5g | 28% |
| Carbs | 48.8g | 16% |
Based on a 2,000 kcal daily reference diet.
How long it takes to burn off the calories from overnight oats
Estimates for a 70 kg (154 lb) person. Actual values vary by body weight and intensity.
Common questions about overnight oats
How many calories are in overnight oats?
A full serving of overnight oats contains approximately 452 kcal. The total serving weighs about 600g. Per 100 grams, that works out to 75.3 kcal.
Is overnight oats good for weight loss?
overnight oats has a low calorie density at 75.3 kcal per 100g, making it a great choice for weight loss. Foods under 150 kcal per 100g let you eat satisfying portions while keeping calories in check.
How much protein is in overnight oats?
A serving of overnight oats provides about 12.6g of protein from a total serving weight of 600g. That is 2.1g of protein per 100g, which covers roughly 25% of the recommended daily intake of 50g.
What is the easiest way to track overnight oats calories?
The easiest way to track overnight oats is with SimpliFit. Just snap a photo of your meal and the AI instantly estimates calories and macros — no manual searching or barcode scanning required.
How does overnight oats compare to similar meals?
| Meal | Weight | Calories | Protein | compared to this |
|---|---|---|---|---|
| Overnight Oats | 165g | 250.0 | 10.1g | -202 kcal, less protein |
| Overnight oats bowl | 247g | 406.0 | 11.4g | -46 kcal, less protein |
| Oatmeal with Chia | 265g | 331.0 | 13.6g | -121 kcal, more protein |
| Milk with nuts | 290g | 543.0 | 19g | +91 kcal, more protein |
| Overnight oats | 455g | 245.0 | 10.5g | -207 kcal, less protein |