Breakfast
How many calories in Overnight oats?
Overnight oats has about 390 calories per 1 jar. This is a practical estimate for calorie tracking; the exact number changes with recipe, restaurant, oil, ghee, sauce, toppings, and serving size.
| Serving size | 1 jar |
|---|---|
| Gram reference | About 300g |
| Calories | 390 kcal |
| Protein | 18g |
| Carbs | 55g |
| Fat | 12g |
What affects Overnight oats calories?
Overnight oats vary with oats, milk, yogurt, protein powder, nut butter, fruit, and sweetener.
Tracking tip: Describe the liquid base and toppings; nut butter and granola can double the calories of a plain oat jar.
Also called: overnight oatmeal, overnight oat jar
Variables that can change the estimate
- milk or yogurt
- protein powder
- nut butter
- toppings
Preparation and serving variations
The reference above is one practical serving. The same food can change substantially with portion size, cooking method, toppings, and restaurant preparation.
| Variation | Calories | Protein | Carbs | Fat | Why it changes |
|---|---|---|---|---|---|
| Basic oats with milk | 280 kcal | 10g | 45g | 7g | A simple jar has fewer add-ins. |
| Protein oats with nut butter | 520 kcal | 31g | 50g | 20g | Protein powder and nut butter add both protein and calories. |
Common questions
How many calories are in Overnight oats?
Overnight oats has about 390 calories per 1 jar. The exact number can change with portion size, recipe, restaurant prep, oil, sauce, toppings, and sides.
What are the macros in Overnight oats?
A typical serving of overnight oats has about 18g protein, 55g carbs, and 12g fat per 1 jar.
How should I track Overnight oats accurately?
Describe the liquid base and toppings; nut butter and granola can double the calories of a plain oat jar.
Track Overnight oats in Calofy AI
Calofy AI lets you log overnight oats by photo, voice, or text. Instead of searching a database and guessing the closest match, you can describe the actual plate and get a meal-specific calorie and macro estimate in seconds.
Track Overnight oats freeHow this estimate was built
Calofy AI calorie guides use practical serving-size estimates for everyday tracking. We keep the answer visible in text, include the macro table on the page, and mark up the same visible facts with structured data so search engines and AI answer systems can understand the page without relying on hidden content.
For packaged or weighed foods, use the nutrition label or weighed portion when available. For home-cooked and restaurant foods, use the estimate as a starting point and adjust for visible oil, butter, sauces, toppings, and portion size.
Generic food references are checked against public nutrition data where possible, including USDA FoodData Central. Mixed dishes and restaurant meals are presented as practical ranges because recipes and portions change. This page was reviewed on 2026-08-08.
Related calorie guides
Keep tracking the bigger picture
A food lookup is a starting point. Use your daily target and weekly pattern to understand how this meal fits into the rest of your day.
Last updated 2026-08-08. Nutrition values are estimates for general tracking and are not medical advice. Recipes and restaurant portions vary. Calofy AI is designed for practical daily consistency, not lab-grade measurement.