Overnight oats calories & nutrition
Overnight oats contains 302 calories per serving (15% of a 2,000 kcal daily diet), with 9g fat, 43g carbs, and 13g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Overnight oats?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Oats | 40 g | 150 | 3 | 27 | 5 |
| Milk (semi-skimmed) | 150 ml | 75 | 2.7 | 7.5 | 5.1 |
| Chia seeds | 10 g | 48 | 3 | 4.2 | 1.7 |
| Cocoa powder | 5 g | 11 | 0.6 | 0.6 | 1.1 |
| Freeze-dried fruit pieces | 5 g | 18 | 0.1 | 3.8 | 0.4 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Oats · Milk (semi-skimmed) · Chia seeds · Cocoa powder · Freeze-dried fruit pieces
How does Overnight oats compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Berry Overnight Oats | 280g | 390 | 23g | +88 kcal, more protein |
| Overnight Oats with Apple, Pear, Pomegranate, and Chia Seeds | 324g | 325 | 10g | +23 kcal, less protein |
| Overnight oats with banana and blueberries | 285g | 417 | 18g | +115 kcal, more protein |
| Overnight Oats with Berries and Chia Seeds | 255g | 354 | 14g | +52 kcal, more protein |
Frequently Asked Questions
Is Overnight oats healthy?
Yes. With 13g of protein and only 43g of carbs, Overnight oats is a nutritious meal. At 144 kcal/100 g, it has low energy density — filling without excessive calories.
Is Overnight oats good for weight loss?
At 302 calories per serving, Overnight oats is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Overnight oats?
One serving contains 13g of protein, which is about 13% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Overnight oats?
- Macro split: fat 28%, carbs 57%, protein 15%
- Energy density: 144 kcal/100 g (low)
- Top calorie contributors: Oats, Milk (semi-skimmed), Chia seeds
How long does it take to burn off Overnight oats?
- Jogging: ~35 min
- Cycling: ~40 min
- Walking: ~74 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Overnight oats?
- kcal: 15% of daily intake
- Fat: 13% of daily intake
- Carb: 22% of daily intake
- Protein: 13% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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