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Overnight oats Calories
Fiber-rich whole-grain breakfast
CALORIES
GI
POTASSIUM
FIBER
Overnight oats Nutrition Facts
Selected: 100 g
123
KCAL / 100G
Carbs
20.5g
· 67%
Protein
4.6g
· 15%
Fat
2.5g
· 18%
Fiber
3.1g
Overnight oats Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B2
0.12mg · 9% DV
B12
0.18µg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
128mg · 18% DV
Selenium
8.1µg · 15% DV
Magnesium
43mg · 10% DV
Overnight oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Overnight oats Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Overnight oats Contain Allergens?
Contains these allergens:
Which Diets Is Overnight oats Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Overnight oats Fat Profile
SATURATED
0.65g
MONOUNSATURATED
0.76g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Overnight oats
Overnight oats — Frequently Asked Questions
How many calories are in overnight oats?
Overnight oats contain 123 calories per 100g. The total calories will vary with portion size.
How much protein do overnight oats have?
There are 4.6g of protein per 100g of overnight oats. This can help when comparing breakfast options by protein content.
Are overnight oats high in carbs?
Overnight oats provide 20.5g of carbohydrates per 100g. Whether that feels high depends on your portion size and overall meal plan.
How much fat is in overnight oats?
There are 2.5g of fat per 100g. This gives a quick reference for its macronutrient profile.
Do overnight oats contain fiber?
Yes, overnight oats contain 3.1g of fiber per 100g. Fiber content is often useful for people looking at fullness and overall balance.
What is the glycemic index of overnight oats?
The glycemic index of overnight oats is 55. This is a useful number for people monitoring glycemic impact.
Are overnight oats good for a vegetarian diet?
Yes, overnight oats are compatible with vegetarian, Mediterranean, and flexitarian eating patterns. Diet fit still depends on your full daily intake and portion.
Are overnight oats healthy?
They are classified as minimally processed, which many people look for in grain-based foods. Per 100g, they also provide 4.6g protein and 3.1g fiber.
Do overnight oats contain allergens?
Yes, the listed allergens are gluten and dairy. Anyone with those allergies or sensitivities should take that into account.
Are overnight oats processed food?
Overnight oats are classified as minimally processed. That can be helpful for shoppers who pay attention to processing level.
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Nutrition data compiled from USDA FoodData Central and scientific sources.