Overnight Oats Nutrition Facts



Published: 19 May 2023

Spiced apple cinnamon overnight oats

Every individual aiming for a healthy lifestyle has come across the term “overnight oats”. Overnight oats refer to oaks that are soaked in milk or yogurt overnight. These oats are usually mixed with a variety of ingredients such as fruits, nuts, and seeds, and left to soften in the refrigerator. In the morning, you have a ready-to-eat, nutrient-dense breakfast that requires minimal prep time.

This nutritional powerhouse has taken the world by storm and for good reason. In this article, we’ll delve into the 18 overnight oats nutrition facts that will make you rethink your breakfast routine.

Table of Contents

High in Fiber

Overnight oats are a rich source of dietary fiber. A single serving of about 340 grams of overnight oats can provide around 10 grams of fiber. This aids in digestion and keeps you feeling full for longer. As a result, it can help you control hunger pangs and aid in weight management.

Rich in Protein

Depending on the type of milk or yogurt used, overnight oats can be a great source of protein, with a single serving offering around 34 grams. Proteins are essential for muscle building and repair.

Packed with Antioxidants

Oats contain antioxidants called avenanthramides. These can help reduce inflammation and itching, and may also help lower blood pressure levels.

Low in Calories

Despite being incredibly filling, the amount of calories in overnight oats can vary quite widely. If you are trying to maintain a calorie-deficit diet, it is important to pay attention to the exact number of calories in your overnight oats.

Versatile in Nutrients

The nutrient content can be easily adjusted based on the ingredients you add to your oats. Adding fruits, seeds, and nuts can enhance the vitamin and mineral content.

High in Healthy Fats

Adding nuts or seeds to your overnight oats can increase the amount of healthy fats. A single serving of overnight oats can offer up to 11 grams of health fats. These fats are essential for brain health and also help keep you satiated.

Healthy breakfast overnight oats with fresh raspberries
Image from Adobe Stock

Rich in Calcium

If you’re using dairy or fortified plant milk, your overnight oats will be rich in calcium, which is essential for healthy bones and teeth.

Provides Slow-Release Energy

The complex carbohydrates in oats provide a slow release of energy, keeping you energized throughout the day.

Aids in Digestive Health

The high fiber content in overnight oats aids in maintaining a healthy digestive system. This potentially reduces the risk of constipation and other digestive issues.

Supports Heart Health

Oats contain a type of fiber called beta-glucan. It has been linked to reducing levels of bad cholesterol, thereby promoting heart health.

Rich in Magnesium

Oats are a good source of magnesium, a mineral that plays a crucial role in over 300 biochemical reactions in the body.

Contains Iron

Oats are also a source of iron, which is essential for producing red blood cells and maintaining energy levels.

Overnight oats in jar and ingredients on gray wooden table
Image from Adobe Stock

High in B Vitamins

B Vitamins, particularly B5 and B6, are found in significant amounts in oats. They play a critical role in brain function and energy production.

Contains Zinc

Zinc, a mineral that plays a significant role in immune function and wound healing, is also present in oats.

Lowers Blood Sugar Levels

The beta-glucan fiber in oats can help lower blood sugar levels by improving insulin sensitivity.

Promotes Weight Loss

The high fiber and protein content in overnight oats can aid in weight loss by making you feel full and satisfied. This helps reduce the likelihood of overeating.

Easy to Digest

Since the oats are soaked overnight, they become easier to digest. This allows for better absorption of nutrients.

Customizable for Dietary Needs

Whether you’re vegan, gluten-free, or have other dietary restrictions, overnight oats can be easily adjusted to suit your needs. Use gluten-free oats, dairy-free milk, or add-ins that align with your diet.


Overnight oats aren’t just a quick and easy breakfast solution – they are a nutritional powerhouse that can significantly contribute to your overall health. With their high fiber and protein content, abundant vitamins and minerals, and ability to promote heart health, digestive health, and weight loss, overnight oats are a worthy addition to any diet. Enjoy creating your personalized, healthy, and tasty breakfast!