Overnight Oats
Packaged product Breakfast Cereals MUSH
Overnight Oats contains 142 kcal per 100 g. A serving, 141 g (141 g) provides about 200 kcal.
Roughly 59% of its calories come from carbohydrates, with 31% from fat and 10% from protein (estimated with general energy factors).
That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 369 kcal per 100 g across 449 products.
100 g provides 66% of the Daily Value for manganese, 63% of the Daily Value for iodine and 24% of the Daily Value for magnesium.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 142 kcal | |
| Total fat L | 5 g | 6% |
| Saturated fat L | 3.5 g | 18% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 92.2 mg | 4% |
| Total carbohydrates L | 21.3 g | 8% |
| Dietary fiber L | 2.8 g | 10% |
| Total sugars L | 5.7 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 3.5 g | 7% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 1.6 mg | 2% |
| Vitamin D L | 0 µg | 0% |
| Vitamin E L | 0.59 mg | 4% |
| Thiamin (B1) L | 0.11 mg | 9% |
| Riboflavin (B2) L | 0.036 mg | 3% |
| Niacin (B3) L | 0.62 mg | 4% |
| Pantothenic acid (B5) L | 0.39 mg | 8% |
| Vitamin B6 L | 0.049 mg | 3% |
| Folate (B9) L | 17.3 µg | 4% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 14.2 mg | 1% |
| Iron L | 0.99 mg | 6% |
| Magnesium L | 100 mg | 24% |
| Phosphorus L | 150 mg | 12% |
| Potassium L | 128 mg | 3% |
| Zinc L | 1.1 mg | 10% |
| Copper L | 0.21 mg | 24% |
| Manganese L | 1.5 mg | 66% |
| Selenium L | 2.4 µg | 4% |
| Iodine L | 94.5 µg | 63% |
% 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 10%
- Carbohydrates 59%
- Fat 31%
- Alcohol 0.3%
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
- Protein3.5 gin the lowest quarter of breakfast cereals (median 11 g)
- Fiber2.8 gin the lowest quarter of breakfast cereals (median 8.4 g)
- Sugars5.7 gbelow the median for breakfast cereals (median 9.6 g)
- Fat5 gbelow the median for breakfast cereals (median 6.4 g)
- Saturated fat3.5 gin the top quarter of breakfast cereals (median 1.2 g)
- Sodium92.2 mgin the top quarter of breakfast cereals (median 28 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water54.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 12.6 g |
|---|
Carotenoids (1)
| Beta-carotene L | 3.6 µg |
|---|
Other components (2)
| Water L | 54.4 g |
|---|---|
| Alcohol L | 0.054 g |
Product details
Ingredients
Coconut Milk (Water, Coconut), Rolled Oats, Dried Blueberries (Blueberries, Apple Juice Concentrate), Sea Salt., Almond Milk (Water, Almonds), Rolled Oats, Dates, Vanilla Extract, Sea Salt., Almond Milk (Water, Almonds), Rolled Oats, Dried Apples (Apples, Apple Juice Concentrate), Cinnamon, Sea Salt.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
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|---|---|---|---|---|
| Porridge Waldbeere Rossmann | 139 | 3.5 g | 21 g | 4 g |
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| Cholesterol lowering porridge Carmans | 150 | 4.5 g | 23.5 g | 3.3 g |
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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Overnight Oats?
100 g of Overnight Oats has 142 kcal. Serving, 141 g (141 g): about 200 kcal.
How much protein is in Overnight Oats?
Overnight Oats contains 3.5 g of protein per 100 g (7% of the 50 g Daily Value), or 5 g in serving, 141 g (141 g). About 10% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 11 g).
How many carbs are in Overnight Oats?
Overnight Oats has 21.3 g of total carbohydrates per 100 g, including 2.8 g of fiber and 5.7 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 5 g of fat per 100 g, of which 3.5 g is saturated (18% 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 (66% DV), iodine (63% DV), magnesium (24% DV), copper (24% DV) and phosphorus (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Overnight Oats?
100 g contains 92.2 mg of sodium, 4% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated March 4, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 0850003994819. License: ODbL 1.0 (Open Food Facts). Source record dated March 4, 2026. Imported November 6, 2026.
Last updated: . 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.