Overnight Oats Calories & Macros: Protein, Carbs, Fat per 100 g
111 kcal per 100 g · Nutri-Score A
Serving (jar, 250 g) — 278 kcal · P/F/C 5/3/16 g
sugar: medium saturated fat: low salt: low fiber: low
Overnight oats are rolled oats soaked in milk or yogurt instead of cooked. Toppings — fruit, nuts, honey, nut butter — decide the calories.
Overnight Oats macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: jar, 250 g |
|---|---|---|
| Calories | 111 kcal | 278 kcal |
| Protein | 5 g | 13 g |
| Fat | 3 g | 7.5 g |
| incl. saturated | 1.4 g | 3.5 g |
| Carbohydrates | 16 g | 40 g |
| incl. sugars | 6 g | 15 g |
| Fiber | 2 g | 5 g |
| Salt | 0.1 g | 0.3 g |
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.
protein 18%fat 24%carbs 58%
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Overnight Oats: nutrition highlights
A serving (jar, 250 g) provides 13 g of protein — about 22% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 5 g of fiber per serving — roughly 20% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, overnight oats gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
- One serving (jar, 250 g) has 15 g of sugar — 60% of the 25 g of free sugars the WHO suggests as an ideal daily limit.
How much movement is one serving?
One 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.
Healthier swaps for Overnight Oats
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Lentils — 240 g, 278 kcal: −3.3 g saturated fat, −11 g sugar.
- Kidney Beans — 230 g, 276 kcal: −3.3 g saturated fat, −14 g sugar.
- White beans, boiled — 210 g, 284 kcal: −3.3 g saturated fat, −14 g sugar.
- Red lentils, boiled — 240 g, 283 kcal: −3.3 g saturated fat, −13 g sugar.
Overnight Oats vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed Potatoes | 106 | 2.2 / 4.2 / 15 |
| Buckwheat | 110 | 4.2 / 1.1 / 21 |
| Overnight Oats | 111 | 5 / 3 / 16 |
| Bulgur | 112 | 3.1 / 0.3 / 23 |
| 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 16 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 40 g carbs.
What are the macros of overnight oats?
Per 100 g: 5 g protein, 16 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 one serving (jar, 250 g).