Overnight Oat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Overnight Oat contains 150 calories, 6g protein, 22g carbs, and 5g fat per one jar (250g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one jar (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 kcal | 8% |
| Protein | 6.0g | 12% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 5.0g | 6% |
| Fiber | 4.5g | 16% |
| Sugar | 6.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 4.0mg | 1% |
| Sodium | 45.0mg | 2% |
| Calcium | 40.0mg | 3% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.2mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.40mcg | 0% |
| Phosphorus | 25.0mg | 2% |
Is Overnight Oat Good for You?
Overnight Oat provides 150 calories per one jar (250g) with 6g protein, 22g carbohydrates, and 5g fat. It is a source of iron (1111% dv), zinc (1455% dv), vitamin b6 (35% dv).
Cold-soaked oats and chia seeds in milk or yogurt, often lightly sweetened and served in a portable jar
Key Health Benefits of Overnight Oat
- Iron (1111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6g protein per serving to support satiety and muscle maintenance.
How to Track Overnight Oat Nutrition with Gram
Use Gram to log overnight oat and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in overnight oat?
Overnight Oat contains 150 calories per one jar (250g).
How much protein is in overnight oat?
Overnight Oat provides 6g of protein per one jar (250g).
How many carbs are in overnight oat?
Overnight Oat has 22g of carbohydrates per one jar (250g).
Is overnight oat good for tracking nutrition?
Yes. Overnight Oat can be logged by calories, macros, and micronutrients in the Gram app.
How should I use overnight oat in a meal plan?
Use Overnight Oat as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track overnight oat and thousands of other foods with the Gram app.