How many calories are in overnight oats?
overnight oats contains 513.2 calories per serving (26% of the 2,000 kcal daily value), with 11g fat, 84.3g carbs, and 22.9g protein. This nutritional data is based on AI-powered meal analysis by SimpliFit.
Track your meals effortlessly with AI
Stop guessing. Snap a photo and get instant calorie and macro estimates powered by AI.
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 | 80g | 384 kcal | 12g | 8.3g | 65g |
| whole milk (3.5% fat) | 150g | 63.3 kcal | 5g | 2.5g | 7.5g |
| plain yogurt (2% fat) | 100g | 59 kcal | 5.5g | 0.4g | 7g |
| apple (slice, ~1 small apple) | 100g | 52 kcal | 0.3g | 0.2g | 14g |
| no sweetener | 0g | 0 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 | 513.2 kcal | 26% |
| Protein | 22.9g | 46% |
| Fat | 11g | 17% |
| Carbs | 84.3g | 28% |
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 513.2 kcal. The total serving weighs about 430g. Per 100 grams, that works out to 119.3 kcal.
Is overnight oats good for weight loss?
overnight oats has a low calorie density at 119.3 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 22.9g of protein from a total serving weight of 430g. That is 5.3g of protein per 100g, which covers roughly 46% 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 |
|---|---|---|---|---|
| Fruit yogurt bowl | 450g | 366.6 | 16.3g | -146 kcal, less protein |
| Oatmeal with Apple and Yogurt | 350g | 211.0 | 13.8g | -302 kcal, less protein |
| Oatmeal yogurt bowl | 338g | 389.7 | 38.7g | -123 kcal, more protein |
| apple oats milk egg | 300g | 371.0 | 14.8g | -142 kcal, less protein |
| apple oats milk egg | 332g | 537.0 | 21.6g | +23 kcal, less protein |