How many calories in overnight oats
A jar of overnight oats has about 350 kcal, with 15 g of protein.
Portion
To burn it off
Overnight oats are porridge oats soaked in milk and yoghurt in the fridge, so breakfast is ready when you wake up. No hob, no washing up the pan.
A jar is 350 kcal, with 50 g of carbs, 15 g of protein and 10 g of fat. Filling enough to get you to lunch.
Toppings are the bit to watch. A spoon of peanut butter, granola and honey can quietly add up to another meal.
Tips
- 1Use Greek yoghurt for more protein.
- 2Sweeten with grated apple or mashed banana instead of honey.
- 3Pick one topping, not four.
Where it comes from
Overnight oats go back to Bircher muesli. Swiss doctor Maximilian Bircher-Benner created it in the 1890s to treat stomach complaints, and later served it at his clinic in Zurich: oats soaked overnight in water, then mixed with grated apple, lemon juice, condensed milk and nuts. He simply called it the dish, and took the idea from Alpine people who ate oats, fruit and milk in the evening.
Where does our food come from? · Source: SWI swissinfo.ch, Le Birchermüesli, l'invention d'un Suisse pour soigner les maux d'estomac
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jar of overnight oats
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Questions
Are overnight oats lower than porridge?
About the same. It's the same oats and milk, just cold and soaked instead of cooked.
How much protein is in overnight oats?
About 15 g a jar, more if you use Greek yoghurt or protein powder.
Do toppings add a lot?
They can. Nut butter and granola are the ones that add up fastest.
Do overnight oats made with water have fewer calories?
Yes, a bit fewer. The milk is a good part of the 350 kcal, so water makes a lighter jar, just less creamy and less filling.
How many calories in overnight oats with chia seeds?
A tablespoon of chia seeds, about 12 g, adds roughly 60 kcal, so the jar comes to about 410. They soak up the milk too, so the oats turn thicker.
