Calories in Overnight Oats
Overnight oats are a nutrient-dense breakfast made by soaking rolled oats in liquid overnight. They are high in fiber and protein, supporting heart health and providing long-lasting satiety.
Track Overnight Oats calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 171 | 8.5g | 26g | 3.9g |
| 1 oz (28g) | 1 oz (28g) | 49 | 2.4g | 7.4g | 1.1g |
| 1 serving (120 g) | 1 serving (120 g) | 206 | 10.2g | 31.1g | 4.7g |
Health Benefits
High in beta-glucan fiber which helps lower LDL cholesterol levels.
Provides complex carbohydrates for steady blood sugar levels and long-lasting energy.
Promotes digestive health and regular bowel movements due to high fiber content.
Nutrition Tips
- Use rolled oats instead of instant oats for a better texture and a lower glycemic index.
- Add a source of protein like Greek yogurt or protein powder to increase satiety throughout the morning.
- Incorporate healthy fats such as chia seeds, flaxseeds, or nuts for sustained energy release.
- Be mindful of added sweeteners like honey or maple syrup, as they can significantly increase the calorie count.
- Prepare your oats at least 6 hours in advance to ensure the starch is properly broken down and easier to digest.
GAYA Tracking Tip
For the most accurate tracking, take a photo of your oats before adding toppings like nuts or fruit, as GAYA can better identify the base and toppings separately.
Frequently Asked Questions
Are overnight oats high in calories?+
It depends on the base and toppings. A standard serving is around 300 calories, but adding nuts and honey can increase this significantly.
Can I use water instead of milk?+
Yes, but it will be less creamy and lower in protein. Using milk or a plant-based alternative provides a better texture and nutritional profile.
Is it okay to eat them every day?+
Yes, they are a healthy, whole-grain option. Just vary your toppings to ensure a wide range of micronutrients.
Track Overnight Oats calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA