Overnight Oats Calories | How To Make Delicious Overnight Oats


Overnight Oats

Overnight Oats Component:

  • 1/3 cup quick-cooking oats or rolled oats
  • 2 teaspoons raw sugar, honey, maple syrup, or molasses powder (optional)
  • 1/3 cup water (up to 1/2 cup if using chia seeds, or 1/2 to 2/3 cup for rolled oats)
  • 1/2 Tbsp chia seeds or sweet basil seeds (optional)
  • 1/2 to 3/4 cup chopped mixed fruit (such as apple, chikoo, mango, banana, berries)
  • 2 to 3 tablespoons chopped nuts (such as almonds, pistachios, cashews, or walnuts)


  • Take quick-cooking or rolled oats in a small jar, glass, mug, or bowl.
  • Add raw sugar, honey, maple syrup, or molasses powder as a sweetener (optional).
  • Add water. If using rolled oats, add 1/2 to 2/3 cup water. You can also use almond milk, light coconut milk, or yogurt instead of water.
  • Stir and mix well.
  • Add chia seeds or sweet basil seeds (optional). If you don’t have them, you can skip this step. Cover the mixture and keep it in the fridge overnight.
  • Next morning, add chopped fruit and sprinkle with chopped nuts and dried fruits.
  • Serve overnight oats immediately.

Overnight Oats Notes:

  • You can use fresh fruits of your choice for the topping.
  • You can use plant-based milk or dairy milk, or even plant-based yogurt. If using curd, you may have to add a little more water.
  • Remember to refrigerate the oats overnight to avoid fermentation and don’t keep them at room temperature.
  • Feel free to adjust the sweetener to your liking or leave it out entirely.
  • This recipe can easily be scaled up or down depending on your needs.

Nutrition Facts (Approximate):

  • Calories: 228
  • Fat: 4 grams
  • Saturated Fat: 1 gram
  • Trans Fat: 0 grams
  • Polyunsaturated fat: 2 grams
  • Monounsaturated fat: 1 gram
  • Sodium: 12 mg
  • Potassium: 228 mg
  • Carbohydrates: 46 grams
  • Fiber: 6 grams
  • Sugar: 22 grams
  • Protein: 5 grams
  • Vitamins and Minerals: Varies depending on the ingredients used

Please note that the nutritional information provided is an estimate and may vary based on specific brands and amounts of ingredients used.

Enjoy your delicious and healthy Overnight Oats!

Overnight Oats

Additional Information – Overnight Oats Calories:

  • The calorie content of overnight oats can vary depending on the ingredients used and the portion size. However, there’s a general estimation of the calorie content in a typical serving of overnight oats:
  • A serving of overnight oats made with 1/3 cup of quick-cooking oats or rolled oats, 2 teaspoons of sweetener (such as raw sugar, honey, maple syrup, or jaggery powder), and 1/3 cup of water or milk would have approximately 150-200 calories.
  • The addition of chia seeds, fruits, nuts, and other toppings will increase the calorie count. For example, adding 1 tablespoon of chia seeds would add around 60 calories, while a handful of chopped nuts (around 2 tablespoons) would contribute an additional 100-150 calories.
  • To get a more accurate estimate of the calorie content in your specific recipe, it’s recommended to calculate the calories based on the specific brands and quantities of ingredients you use.
  • Remember, the calorie content can be further influenced by the type and amount of sweeteners, milk, yogurt, and additional toppings you choose to include. If you’re watching your calorie intake, it’s best to measure and track the ingredients used in your overnight oats recipe to get a better understanding of its calorie content.
  • It’s always a good idea to consult a nutritionist or use a calorie-tracking app for more precise calculations based on your specific dietary needs and goals.


Q: Are overnight oats healthy?
A: Overnight oats can be a healthy breakfast option. They are rich in fiber, vitamins, and minerals from the oats and fruits. However, the overall healthiness of overnight oats depends on the ingredients and toppings you choose. Opt for natural sweeteners and nutritious toppings like fresh fruits, nuts, and seeds to enhance their nutritional value.

Q: Can I use regular oats instead of quick-cooking oats or rolled oats?
A: Yes, you can use regular oats in overnight oats recipes. However, keep in mind that regular oats may have a chewier texture compared to quick-cooking oats or rolled oats, which soften more during the soaking process. Adjust the soaking time and liquid quantity accordingly.

Q: How long can I store overnight oats in the fridge?
A: Overnight oats can be stored in the fridge for up to 2-3 days. Prepare a batch of overnight oats ahead of time and portion them into individual containers for a quick and convenient breakfast throughout the week.

Q: Can I heat up overnight oats?
A: Yes, you can heat up overnight oats if you prefer warm oats. Transfer the refrigerated overnight oats to a microwave-safe bowl and heat them in short intervals, stirring in between, until desired warmth is achieved. You may need to add some extra liquid (water or milk) to adjust the consistency.

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