Do Overnight Oats Have Magnesium?

Yes. Overnight oats naturally contain magnesium because oats themselves are a good source of this mineral. A 100g serving of rolled oats provides about 177mg of magnesium, which is around 34–42% of the daily value for most adults. When you add seeds, nuts, or cocoa powder, the magnesium content increases even more, making magnesium overnight oats a powerful breakfast choice.

Do Oats Have a Lot of Magnesium?

Compared to many grains, oats are relatively high in magnesium. They contain more magnesium per serving than rice or wheat, and when paired with other magnesium-rich foods, they can help you meet your daily requirements without supplements.

How Much Magnesium is in 100g of Oats?

One hundred grams of raw rolled oats contain approximately 177mg of magnesium. This is a significant contribution toward your daily goal, especially when combined with magnesium-rich add-ins like pumpkin seeds or almonds.

What Not to Add in Overnight Oats?

Avoid excessive added sugar, heavily processed flavored yogurts, or too much bran, as these can reduce nutrient absorption or diminish the health benefits of your oats. It’s better to stick with natural sweeteners, fresh fruit, and clean, whole-food ingredients when making magnesium overnight oats.

Magnesium Overnight Oats – The Best 7 Health Benefits & Recipe

Description

A creamy, make-ahead breakfast rich in magnesium from oats, seeds, nuts, and cocoa powder—perfect for energy, sleep, and stress support.

Ingredients

Scale

1 cup rolled oats
2 tbsp chia seeds
2 tbsp pumpkin seeds
2 tbsp almond butter
2 tbsp unsweetened cocoa powder
1 1/2 cups unsweetened almond milk
2 tsp maple syrup (optional)
Pinch of sea salt

Cook Mode Prevent your screen from going dark

Instructions

In a bowl or jar, combine oats, chia seeds, pumpkin seeds, almond butter, cocoa powder, almond milk, maple syrup (if using), and sea salt.
Stir or shake well until fully mixed.
Cover and refrigerate for 6–8 hours or overnight.
In the morning, stir again and add a splash of almond milk if needed.
Top with fresh fruit before serving.

Notes

Can be stored in the fridge for up to 5 days; add fresh fruit before serving for best texture.

Prep Time: 5 minutes
Category: Breakfast
Method: No-Cook
Cuisine: American

Nutrition

Serving Size: 1 jar
Calories: 320
Sugar: 6g
Sodium: 120mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 38g
Fiber: 10g
Protein: 11g
Cholesterol: 0mg