⏱ 360 min totalOvernight Oats
Per 1 serving · 409 g · 5 ingredients
of a 2,000 cal day
- Protein18g11% of calories
- Carbs99g62% of calories
- Fat19g26% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Overnight Oats (409 g) has 588 calories, with 18 g of protein, 99 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (36% DV), dietary fiber (65% DV) and Vitamin E (53% DV).
High in
20%+ of the daily value
- Protein36%
- Dietary fiber65%
- Vitamin E53%
- Thiamine31%
- Riboflavin (B2)44%
- Niacin31%
Good source of
10–19% of the daily value
- Vitamin C11%
- Folate (B9)15%
- Pantothenic acid11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Combine the oats and almond milk in a bowl, stir well, and refrigerate overnight or for at least a couple of hours until the oats absorb the liquid and become creamy.
- 2
Stir again and top with cinnamon, banana, and almonds as desired.
Vitamins & minerals
Amounts for 1 serving (409 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 8 mg | 53% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 59 μg | 15% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 286 mg | 29% |
| Iron | 4 mg | 49% |
| Potassium | 1,034 mg | 22% |
| Magnesium | 202 mg | 48% |
| Phosphorus | 441 mg | 63% |
| Zinc | 4 mg | 33% |
| Copper | 1 mg | 73% |
| Manganese | 3 mg | 151% |
| Selenium | 27 μg | 50% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 30 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 38 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0.4 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 7 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 588 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 112minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 83minSwimming laps
Common questions
How many calories are in Overnight Oats?
One serving of Overnight Oats (1 serving) has 588 calories, which works out to 144 calories per 100 g. That is about 29% of a 2,000-calorie day.
Are Overnight Oats high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Overnight Oats keto-friendly?
It is hard to fit into a strict keto diet. One serving has 81 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Overnight Oats?
121 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Overnight Oats?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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