How many calories are in a typical serving of overnight oats?

A basic serving of overnight oats with ½ cup oats and ½ cup milk contains about 200–250 calories. Adding toppings like nut butter or granola will increase the total.

Can overnight oats help with weight loss?

Yes. With controlled portions and nutrient-dense ingredients, overnight oats can keep you full and support weight loss goals.

How many calories are in a cup of overnight soaked oats?

One cup of prepared overnight oats usually ranges from 300–400 calories depending on milk and add-ins.

How many calories are in 50g of overnight oats?

Fifty grams of dry oats contain about 190 calories before milk and toppings are added.

Overnight Oats Calories: Best Low-Cal Tips (2025 Guide)

Description

A simple, nutritious, and low-calorie breakfast perfect for busy mornings. Creamy oats soaked overnight with chia seeds and your choice of toppings.

Ingredients

Scale

½ cup rolled oats (150 cal)
½ cup skim milk (40 cal) or almond milk (15 cal unsweetened)
1 tbsp chia seeds (60 cal)
1 tsp honey or maple syrup (20–50 cal)
Optional Toppings (adjust calories accordingly):
Fresh berries (~40 cal per ½ cup)
Sliced banana (105 cal each)
1 tbsp peanut butter (95 cal)
¼ cup granola (120–150 cal)

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Instructions

In a mason jar, combine oats, milk, chia seeds, and sweetener.
Stir until ingredients are well mixed.
Seal jar and refrigerate overnight (6–8 hours).
In the morning, stir again and add toppings of your choice.

Notes

Best served cold. Adjust sweetness and toppings based on dietary needs.

Prep Time: 5 minutes
Cook Time: 6–8 hours
Category: Breakfast
Method: No-Cook
Cuisine: Healthy

Nutrition

Serving Size: 1 jar
Calories: 280
Sugar: 6g
Sodium: 90mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 7g
Protein: 10g
Cholesterol: 0mg