Overnight Oats Nutrition Facts: Calories, Macros & Health Benefits
Summary: Overnight Oats contains 150 calories, 6g protein, 24g 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 | 24.0g | 9% |
| Total Fat | 5.0g | 6% |
| Fiber | 3.5g | 12% |
| Sugar | 8.0g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 6.0mg | 2% |
| Sodium | 60.0mg | 3% |
| Calcium | 40.0mg | 3% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.90mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.25mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Overnight Oats Good for You?
Overnight Oats provides 150 calories per one jar (250g) with 6g protein, 24g carbohydrates, and 5g fat. It is a source of iron (1000% dv), zinc (1364% dv), vitamin b6 (35% dv).
Cold breakfast porridge made by soaking rolled oats in milk or yogurt with chia seeds and sweetener, served in a portable jar
Key Health Benefits of Overnight Oats
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1364% 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 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 150 calories per one jar (250g).
How much protein is in overnight oats?
Overnight Oats provides 6g of protein per one jar (250g).
How many carbs are in overnight oats?
Overnight Oats has 24g of carbohydrates per one jar (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.