Overnight Oats Nutrition Facts: Calories, Macros & Health Benefits
Summary: Overnight Oats contains 110 calories, 4g protein, 16g carbs, and 3.2g fat per one cup (250g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 kcal | 6% |
| Protein | 4.0g | 8% |
| Carbohydrates | 16.0g | 6% |
| Total Fat | 3.2g | 4% |
| Fiber | 2.5g | 9% |
| Sugar | 5.0g | -- |
| Saturated Fat | 1.0g | 5% |
| Cholesterol | 2.0mg | 1% |
| Sodium | 40.0mg | 2% |
| Potassium | 0.50mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.90mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Overnight Oats Good for You?
Overnight Oats provides 110 calories per one cup (250g) with 4g protein, 16g carbohydrates, and 3.2g fat. It is a source of iron (833% dv), zinc (1091% dv), vitamin b6 (29% dv).
Rolled oats soaked overnight in milk or yogurt, often with chia seeds, honey, and fruit. A no-cook, make-ahead healthy breakfast.
Key Health Benefits of Overnight Oats
- Iron (833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Overnight Oats Nutrition with Gram
Use Gram to log overnight oats 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 oats?
Overnight Oats contains 110 calories per one cup (250g).
How much protein is in overnight oats?
Overnight Oats provides 4g of protein per one cup (250g).
How many carbs are in overnight oats?
Overnight Oats has 16g of carbohydrates per one cup (250g).
Is overnight oats good for tracking nutrition?
Yes. Overnight Oats can be logged by calories, macros, and micronutrients in the Gram app.
How should I use overnight oats in a meal plan?
Use Overnight Oats 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 oats and thousands of other foods with the Gram app.