Home › Macro Calculator › Overnight Oats
Plain overnight oats are carb-forward from the oats themselves, with protein and fat levels depending heavily on what gets mixed in — milk type, nut butter, chia seeds and sweetener all move the numbers. Swapping dairy milk for Greek yogurt in the mix is the single easiest way to raise the protein total without adding much else.
Macros per serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 jar (280g) | 364 | 12.6g | 50.4g | 10.6g |
| Per 100g | 130 | 4.5g | 18g | 3.8g |
Fiber: 7g per serving (2.5g per 100g).
Calories from each macro
Source: typical estimate for a home-prepared version.
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FAQ
How many calories are in an Overnight Oats?
364 calories per 1 jar (280g) (130 calories per 100g).
How much protein does 1 jar (280g) of Overnight Oats have?
12.6g of protein per 1 jar (280g), or 4.5g per 100g.
Is Overnight Oats high in carbs or fat?
Overnight Oats gets 58% of its calories from carbs and 27% from fat, versus 15% from protein, per 1 jar (280g).
What is a similar food to Overnight Oats with comparable calories?
Smoothie Bowl is a close match at 367.5 calories per 1 bowl (350g), versus 364 for Overnight Oats.