Overnight oats calories can vary widely depending on ingredients, portion size, and preparation style. While overnight oats are often considered a healthy breakfast, their calorie content is influenced by what you add, such as milk, yogurt, seeds, and sweeteners. Understanding how many calories are in overnight oats and where those calories come from helps you tailor this meal to support weight loss, maintenance, or muscle gain. This guide breaks down overnight oats calories in detail and explains how to adjust them based on your nutrition goals.
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How Many Calories Are in Overnight Oats?
Overnight oats calories vary widely depending on portion size, liquid choice, and added ingredients. A basic overnight oats recipe usually contains rolled oats soaked in liquid, sometimes with yogurt or seeds. Because no cooking is involved, the calorie content comes entirely from the ingredients used.
Calories in Overnight Oats per Serving
A standard serving of overnight oats is typically made with:
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½ cup rolled oats
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½ cup liquid (milk or water)
This basic serving contains about 180–220 calories, depending on the liquid used. Additional ingredients such as yogurt, seeds, or sweeteners increase the total calorie count.
Calories in Overnight Oats per Jar
A typical overnight oats jar (such as a mason jar) often contains 1 full serving or slightly more.
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Basic overnight oats jar: ~200–250 calories
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Jar with yogurt, seeds, and fruit: ~300–400 calories
Jars are often overfilled, which is why overnight oats calories can be higher than expected.
Calories in Overnight Oats per Cup
One cup of prepared overnight oats usually contains around 220–280 calories, depending on how concentrated the mixture is and whether additional ingredients are included.
Because oats absorb liquid overnight, calorie density per cup depends on the original dry oat measurement.
Calories in Overnight Oats per 100 Grams
Per 100 grams of prepared overnight oats:
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Calories: ~120–150 calories
This value varies based on the liquid-to-oats ratio and added ingredients such as yogurt or seeds.
Overnight Oats Calories by Base Ingredients
Understanding where overnight oats calories come from helps control portion size and nutritional balance.
Calories in Oats for Overnight Oats
Rolled oats are the main calorie source.
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½ cup dry rolled oats: ~150 calories
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¼ cup dry rolled oats: ~75 calories
Most overnight oats recipes use rolled oats because they soften evenly without cooking.
Calories From Milk vs Water in Overnight Oats
Liquid choice significantly affects calories.
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Water: 0 calories
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Low-fat milk (½ cup): ~50–60 calories
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Whole milk (½ cup): ~75–80 calories
Using water keeps overnight oats calories lower, while milk adds protein and fat.
Calories From Yogurt in Overnight Oats
Yogurt adds creaminess, protein, and calories.
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Plain nonfat yogurt (¼ cup): ~30–40 calories
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Plain Greek yogurt (¼ cup): ~35–50 calories
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Flavored yogurt (¼ cup): ~60–80 calories
Flavored yogurts significantly increase calorie and sugar content.
Calories From Chia Seeds in Overnight Oats
Chia seeds are calorie-dense despite small portions.
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1 tablespoon chia seeds: ~60 calories
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2 tablespoons chia seeds: ~120 calories
They add fiber and fat, increasing satiety but also total calories.
Calories From Sweeteners in Overnight Oats
Sweeteners can quickly raise calorie content.
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Honey (1 tablespoon): ~60 calories
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Maple syrup (1 tablespoon): ~50 calories
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Sugar (1 teaspoon): ~15–20 calories
Even small amounts noticeably affect overnight oats calories.
Overnight Oats Calories by Liquid Type
Overnight Oats Calories With Water
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Total calories: ~150–180 per serving
This is the lowest-calorie option and highlights the natural flavor of oats.
Overnight Oats Calories With Dairy Milk
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Low-fat milk: ~200–230 calories per serving
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Whole milk: ~220–260 calories per serving
Milk adds protein and fat, increasing both calories and satiety.
Overnight Oats Calories With Almond Milk
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Unsweetened almond milk: ~170–200 calories per serving
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Sweetened almond milk: ~200–230 calories per serving
Unsweetened versions are much lower in calories.
Overnight Oats Calories With Oat Milk
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Oat milk (½ cup): adds ~60–80 calories
Oat milk increases carbohydrate and calorie content more than almond milk.
Overnight Oats Calories With Coconut Milk
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Light coconut milk: ~200–230 calories per serving
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Canned coconut milk: significantly higher
Coconut milk increases fat content and calorie density.
Overnight Oats Calories and Macronutrients
Carbohydrates in Overnight Oats and Calorie Contribution
Most overnight oats calories come from carbohydrates in oats and milk.
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Carbohydrates per serving: ~30–45 g
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Calories from carbs: ~120–180 calories
These carbohydrates are primarily complex carbs.
Protein in Overnight Oats
Protein content depends on added dairy or yogurt.
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Basic oats with water: ~5–6 g protein
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With milk or Greek yogurt: ~10–18 g protein
Protein increases fullness and slows digestion.
Fat Content in Overnight Oats
Fat content comes from oats, seeds, and dairy.
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Basic oats: ~3–5 g fat
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With chia seeds or whole milk: ~8–15 g fat
Fat contributes to higher calorie density.
Fiber in Overnight Oats and Its Effect on Calories
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Fiber per serving: ~6–10 g
Fiber adds bulk without digestible calories, helping overnight oats feel filling despite moderate calorie content.
Why Overnight Oats Calories Are Filling
Overnight oats are filling because they combine:
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Complex carbohydrates
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Soluble fiber
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Protein (when milk or yogurt is used)
This combination slows digestion and helps control appetite, making overnight oats calories feel more satisfying than many other breakfast options.
Overnight Oats Calories for Weight Management
Overnight oats can support weight management when calories are planned intentionally. Because overnight oats are calorie-flexible, they can be adapted for weight loss or weight maintenance depending on portion size and ingredient choices.
Are Overnight Oats Calories Good for Weight Loss?
Yes, overnight oats calories can support weight loss when portion sizes are controlled and high-calorie add-ins are limited.
A basic overnight oats serving provides:
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Complex carbohydrates for sustained energy
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Fiber that promotes fullness
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Optional protein from milk or yogurt
Weight loss benefits come from satiety and consistency, not from overnight oats being inherently low-calorie. When portions are oversized or heavily sweetened, calorie intake can exceed weight-loss needs.
Can Overnight Oats Be Low Calorie?
Yes. Overnight oats can be made relatively low calorie by adjusting ingredients.
Low-calorie overnight oats typically include:
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Smaller portions of dry oats
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Water or unsweetened low-calorie milk alternatives
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Limited or no added sweeteners
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Fruit used instead of syrups or sugar
A low-calorie version generally focuses on volume and fiber, not richness.
Portion Control and Overnight Oats Calories
Portion size is the most important factor affecting overnight oats calories.
Common portion mistakes include:
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Using more than ½ cup dry oats
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Filling jars without measuring ingredients
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Adding multiple calorie-dense toppings in small amounts that add up
Measuring dry oats and liquids before soaking is essential to prevent accidental calorie excess.
How to Make Low-Calorie Overnight Oats
To reduce overnight oats calories while maintaining fullness:
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Use ¼–⅓ cup dry oats instead of ½ cup
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Choose water or unsweetened almond milk
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Add berries instead of bananas
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Skip nut butters and heavy seeds
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Use spices like cinnamon or vanilla for flavor
These changes preserve texture and satisfaction without significantly increasing calories.
Common Mistakes That Increase Overnight Oats Calories
Common calorie traps include:
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Adding multiple calorie-dense ingredients (nuts, seeds, nut butter)
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Using sweetened plant milks or flavored yogurt
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Pouring honey or syrup without measuring
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Treating overnight oats as a dessert rather than a balanced meal
These mistakes can double the calorie content without improving satiety.
Overnight Oats Calories for Muscle Gain and Energy
Overnight oats are also well suited for energy needs and muscle gain, as they provide a dense source of carbohydrates that can be easily scaled up.
Are Overnight Oats Calories Good for Bulking?
Yes. Overnight oats calories are well suited for bulking because they:
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Are easy to digest
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Provide complex carbohydrates for training fuel
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Can be increased without excessive volume
They are especially useful for individuals who struggle to meet calorie needs through solid meals alone.
High-Calorie Overnight Oats for Muscle Gain
Higher-calorie overnight oats typically include:
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Larger portions of oats
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Whole milk or full-fat yogurt
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Nut butters or seeds
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Energy-dense fruits like bananas
These versions can provide substantial calories in a compact form, making them efficient for muscle-building diets.
Overnight Oats Calories as a Pre-Workout Meal
As a pre-workout meal, overnight oats provide:
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Slow-digesting carbohydrates
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Steady energy release
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Minimal preparation time
They are best consumed 1–3 hours before training, depending on portion size, to allow for comfortable digestion.
Overnight Oats Calories as a Post-Workout Meal
Post-workout, overnight oats help replenish energy stores when combined with protein.
Effective post-workout overnight oats often include:
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Milk or yogurt for protein
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Adequate carbohydrate content
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Moderate fat to avoid slowing digestion too much
This combination supports recovery and energy restoration without relying on highly processed foods.
FAQs About Calories in Overnight Oats
How many calories are in overnight oats?
A basic serving of overnight oats contains about 180–220 calories, depending on liquid choice and portion size.
Are overnight oats high in calories?
No. Overnight oats are moderate in calories, but toppings and sweeteners can quickly increase the total.
Are overnight oats good for weight loss?
Yes. Overnight oats can support weight loss when portions are controlled and high-calorie add-ins are limited.
How many calories are in overnight oats with milk?
Overnight oats made with milk typically contain about 200–260 calories per serving, depending on the type of milk used.
How many calories are in overnight oats with yogurt?
Overnight oats with yogurt usually contain around 220–300 calories, depending on yogurt type and amount.
Do overnight oats have more calories than oatmeal?
No. Overnight oats and hot oatmeal have similar calories when made with the same ingredients and portions.
Can overnight oats make you gain weight?
They can if eaten in large portions or with calorie-dense toppings, but they do not cause weight gain on their own.
What is the lowest calorie overnight oats recipe?
The lowest-calorie version uses ¼ cup oats, water or unsweetened almond milk, and berries, totaling about 150–180 calories.
Are overnight oats healthy every day?
Yes. Overnight oats can be eaten daily as part of a balanced diet, especially when ingredients are varied and portions are appropriate.
Conclusion
Overnight oats calories are flexible and easy to manage when portions and ingredients are chosen carefully. A basic overnight oats recipe provides moderate calories, steady energy, and good satiety, while richer versions can support higher energy needs. By measuring oats, selecting liquids thoughtfully, and limiting calorie-dense add-ins, overnight oats can fit into a wide range of dietary goals. With a clear understanding of overnight oats calories, you can enjoy this convenient breakfast without guessing or overdoing it.
