Overnight Oats Calories & Macros: Protein, Carbs, Fat per 100 g
Overnight Oats macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: jar, 250 g |
|---|---|---|
| Calories | 111 kcal | 278 kcal |
| Energy (kilojoules) | 464 kJ | 1,161 kJ |
| Protein | 5 g | 13 g |
| Fat | 3 g | 7.5 g |
| incl. saturated | 1.4 g | 3.5 g |
| Total carbohydrates | 18 g | 45 g |
| incl. sugars | 6 g | 15 g |
| incl. fiber | 2 g | 5 g |
| Salt | 0.1 g | 0.3 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
111 kcal (464 kJ) per 100 g · P/F/C 5/3/18 g
Serving (jar, 250 g) — 278 kcal (1,161 kJ) · Nutri-Score B
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are overnight oats healthy?
Yes, but watch the sugar. On their nutrient profile, overnight oats get grade B on the open 2023 Nutri-Score algorithm.
For
- Fiber: 5 g per serving — 20% of the 25 g a day the WHO recommends.
- Protein: 13 g per serving — 23% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Sugar: 15 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
A typical serving (jar, 250 g) has 278 kcal, 13 g protein, 7.5 g fat and 45 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Overnight oats are rolled oats soaked in milk or yogurt instead of cooked. Toppings — fruit, nuts, honey, nut butter — decide the calories.
protein 18%fat 24%carbs 58%
Overnight Oats calories by weight, 50–300 g
150 g of overnight oats has 167 calories and 200 g has 222. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 56 | 2.5 / 1.5 / 9 | 1 |
| 100 g | 111 | 5 / 3 / 18 | 2 |
| 150 g | 167 | 7.5 / 4.5 / 27 | 3 |
| 200 g | 222 | 10 / 6 / 36 | 4 |
| 250 g — typical serving | 278 | 13 / 7.5 / 45 | 5 |
| 300 g | 333 | 15 / 9 / 54 | 6 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A serving (jar, 250 g) is 278 kcal — roughly 1 h 31 min of easy walking or 35 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Overnight Oats: swaps and alternatives
No need to swap: overnight oats get grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 6 g (red is over 22.5 g), saturated fat 1.4 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 250 g, a typical serving of overnight oats.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Overnight Oats | B | 278 | 13 | 5 |
| Semolina Porridge | B | 245 | 7.5 | 0.5 |
| Oatmeal | A | 220 | 7.5 | 4.8 |
| Polenta | B | 215 | 5 | 2.5 |
Overnight Oats vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Lentils | 116 | 9 / 0.4 / 20 |
| Quinoa | 120 | 4.4 / 1.9 / 21 |
FAQ
How many calories are in 100 g of overnight oats?
100 g of overnight oats has 111 calories, with 5 g protein, 3 g fat and 18 g carbohydrates (2 g fiber).
How many calories are in a serving of overnight oats?
A serving (jar, 250 g) has 278 calories: 13 g protein, 7.5 g fat and 45 g carbs.
What are the macros of overnight oats?
Per 100 g: 5 g protein, 18 g carbs and 3 g fat. By calories that's about 18% protein, 58% carbs and 24% fat.
How long do you have to walk to burn a serving of overnight oats?
About 1 h 31 min of easy walking or 35 min of cycling for a 70 kg (154 lb) person — that's the 278 calories in a serving (jar, 250 g).
How much fiber is in overnight oats?
100 g of overnight oats has 2 g of fiber; a serving (jar, 250 g) has 5 g — 20% of the 25 g a day the WHO recommends.
More in grains, beans & sides
CornstarchBlack BeansJasmine RiceTempehPinto BeansWhite RiceBrown RicePastaWhole Wheat PastaChickpeas