Calories and protein in overnight oats
One serving is 1 jar. Vegetarian.
337kcal
12 gprotein
48 gcarbs
11 gfat
- Overnight oats gives 3.6 g protein per 100 kcal, which makes it mostly an energy food, not a protein source.
- 3 servings get you to a 25 g protein meal (about 1011 kcal).
By portion
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 jar | 337 | 12 g | 48 g | 11 g |
| ½ jar | 169 | 6 g | 24 g | 5 g |
What is in one serving
| Ingredient | Amount | kcal | Protein |
|---|---|---|---|
| Rolled oats, raw | 40 g | 152 | 6 g |
| Milk, toned | 150 g | 87 | 5 g |
| Chia seeds | 10 g | 49 | 2 g |
| Banana | 50 g | 49 | 1 g |
Home recipes vary, most of all in oil and ghee. Change the amounts in the app and the numbers follow.
Higher-protein picks in south indian and quick breakfasts
- Khaman dhokla201 kcal · 9 g protein · 4 pieces
More south indian and quick breakfasts
- Onion uttapam275 kcal · 7 g protein · 1 uttapam
- Medu vada244 kcal · 10 g protein · 2 vada
- Rava dosa248 kcal · 4 g protein · 1 dosa
- Appam215 kcal · 4 g protein · 2 appam
- Sabudana khichdi382 kcal · 5 g protein · 1 plate
- Veg daliya212 kcal · 6 g protein · 1 bowl
- Vermicelli upma249 kcal · 6 g protein · 1 plate
- Ragi porridge216 kcal · 7 g protein · 1 glass
- Bread omelette362 kcal · 18 g protein · 2 eggs + 2 slices
- Egg sandwich244 kcal · 11 g protein · 1 sandwich
Log it in seconds
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Take the plateau checkEstimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. For guidance, not medical advice. Updated 2026-11-12.