How many calories are in overnight oats?

100 g of overnight oats has 378 kcal. Serving, 50 gram (50 g): about 189 kcal.

Is overnight oats high in protein?

Overnight oats contains 12 g of protein per 100 g (24% of the 50 g Daily Value), or 6 g in serving, 50 gram (50 g). About 14% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 10.3 g).

How many carbs are in overnight oats?

Overnight oats has 55 g of total carbohydrates per 100 g, including 11 g of fiber and 12 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in overnight oats?

Overnight oats contains 9.3 g of fat per 100 g, of which 4.1 g is saturated (20% of the Daily Value).

What vitamins and minerals does overnight oats contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (162% DV), copper (52% DV), magnesium (33% DV), iron (31% DV) and phosphorus (28% DV). The full list is in the vitamins and minerals table above.

How much sodium is in overnight oats?

100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From Open Food Facts, record dated March 14, 2026. FoodFactly last checked it on November 12, 2026. Each value above shows whether it was measured, calculated or taken from a label.

overnight oats

Packaged product Breakfast Cereals 3Bears

Overnight oats contains 378 kcal per 100 g. A serving, 50 gram (50 g) provides about 189 kcal.

Roughly 63% of its calories come from carbohydrates, with 24% from fat and 14% from protein (estimated with general energy factors).

That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 422 kcal per 100 g across 3,227 products.

100 g provides 162% of the Daily Value for manganese, 52% of the Daily Value for copper and 33% of the Daily Value for magnesium.

The values are as declared on the product label and entered by Open Food Facts contributors.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

378kcal per 100 g

12 gprotein

55 gcarbohydrates

9.3 gfat

189kcal in serving, 50 gram (50 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	378 kcal
Total fat L	9.3 g	12%
Saturated fat L	4.1 g	20%
Cholesterol L	0 mg	0%
Sodium L	8 mg	0.3%
Total carbohydrates L	55 g	20%
Dietary fiber L	11 g	39%
Total sugars L	12 g
Added sugars L	0 g	0%
Protein L	12 g	24%
Vitamin A L	0 µg	0%
Vitamin C L	0.65 mg	0.7%
Vitamin D L	0.14 µg	0.7%
Vitamin E L	0.53 mg	4%
Thiamin (B1) L	0.32 mg	27%
Riboflavin (B2) L	0.12 mg	9%
Niacin (B3) L	0.98 mg	6%
Pantothenic acid (B5) L	1.1 mg	22%
Vitamin B6 L	0.12 mg	7%
Folate (B9) L	37.9 µg	9%
Vitamin B12 L	0 µg	0%
Calcium L	74.5 mg	6%
Iron L	5.6 mg	31%
Magnesium L	140 mg	33%
Phosphorus L	352 mg	28%
Potassium L	586 mg	12%
Zinc L	2.8 mg	25%
Copper L	0.47 mg	52%
Manganese L	3.7 mg	162%
Selenium L	3.7 µg	7%
Iodine L	1.1 µg	0.8%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 14%
Carbohydrates 63%
Fat 24%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein12 gin the top quarter of breakfast cereals (median 10.3 g)
Fiber11 gin the top quarter of breakfast cereals (median 8.3 g)
Sugars12 gbelow the median for breakfast cereals (median 15 g)
Fat9.3 gin the lowest quarter of breakfast cereals (median 14 g)
Saturated fat4.1 gabove the median for breakfast cereals (median 2.5 g)
Sodium8 mgin the lowest quarter of breakfast cereals (median 48 mg)
Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
Water13.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Sugars and starch (1)

Starch L	41.1 g

Carotenoids (1)

Beta-carotene L	12.8 µg

Other components (2)

Water L	13.6 g
Alcohol L	0 g

Product details

Brand: 3Bears
Barcode: 4260462987608
Quantity: 50 gram
Label serving: 50 gram
Category: Mueslis
Nutri-Score: C as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

71,5% volkoren havervlokken, gedroogde dadelstukjes, 5% magere cacaopoeder, 3% geroosterde cacaonibs, 3% geraspte kokos

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Oats

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Wonderfully Organic Muesli Dorset	378	10 g	60 g	9.3 g
Frühstücksbrei Basen Balance Rapunzel	378	16 g	57 g	7.9 g
Musli al cioccolato Delikat	378	9.9 g	61.1 g	8.5 g
Schoko Müsli Rewe Frei von	378	12 g	62 g	7.5 g
Müsli Ciocolată SanoVita	378	14.5 g	41.5 g	15.4 g
Das ungesüßte Protein-Müsli Allos	378	22 g	36 g	13 g
Muesli energy con banana e cioccolato fondente Sarchio	378	9.8 g	63 g	8.2 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 4260462987608. License: ODbL 1.0 (Open Food Facts). Source record dated March 14, 2026. Imported November 12, 2026.

Last updated: November 12, 2026. Data quality score: 100/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.