Overnight Oats
Good nutritional profile
Rolled oats soaked overnight in milk and yogurt, topped with fruit.
Overnight oats are rolled oats soaked overnight in the fridge in milk and yogurt, so they soften without cooking, and eaten cold with fresh fruit. A 300 g jar has about 355 kcal, 17 g of protein and 7 g of fiber, plus about 19 g of sugar from the milk, fruit and a little honey. Leaving out the honey removes the only added sugar, about 6 g per jar.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.6g | 10.0% |
| Fat | 2.9g | 4.1% |
| Carbs | 18g | 6.0% |
| Simple Sugars | 6.3g | Estimate |
| Complex Carbs | 9.5g | Estimate |
| Fiber | 2.2g | 8.8% |
| Water | 72g | 2.9% |
| Calories | 119 | 5.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.2 | g | 6.0% |
| Monounsaturated | 0.77 | g | 3.1% |
| Polyunsaturated | 0.52 | g | 4.0% |
| Omega-3 | 0.156 | g | Estimate |
| Omega-6 | 0.364 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 6.44 | mg |
| Vitamin E | 0.23 | mg |
| Selenium | 8.82 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 37.1 | mcg | 4.1% |
| vitamin B1 | 0.11 | mg | 9.2% |
| vitamin B2 | 0.149 | mg | 11.5% |
| vitamin B3 | 0.36 | mg | 2.3% |
| vitamin B6 | 0.053 | mg | 3.1% |
| vitamin B9 | 13.1 | mcg | 3.3% |
| vitamin B12 | 0.288 | mcg | 12.0% |
| vitamin C | 6.44 | mg | 7.2% |
| vitamin D | 0.041 (2 IU) | mcg | 0.3% |
| vitamin E | 0.225 | mg | 1.5% |
| vitamin K | 2.5 | mcg | 2.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 83.1 | mg | 8.3% |
| iron | 0.842 | mg | 4.7% |
| magnesium | 32 | mg | 8.0% |
| phosphorus | 134 | mg | 19.1% |
| potassium | 169 | mg | 6.5% |
| sodium | 51.3 | mg | 2.2% |
| zinc | 0.929 | mg | 8.4% |
| copper | 0.094 | mg | 10.4% |
| manganese | 0.734 | mg | 31.9% |
| selenium | 8.82 | mcg | 16.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 146 | mg | 20.9% | 135% |
| Isoleucine | 256 | mg | 18.3% | 126% |
| Leucine | 480 | mg | 17.6% | 117% |
| Lysine | 383 | mg | 18.2% | 118% |
| Methionine | 217 | mg | 20.7% | 140% |
| Phenylalanine | 517 | mg | 29.5% | 187% |
| Threonine | 206 | mg | 19.6% | 122% |
| Tryptophan | 73 | mg | 26.1% | 164% |
| Valine | 332 | mg | 18.2% | 123% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Rolled oats 100 g
- Whole milk 240 ml
- Plain Greek yogurt (2% fat) 120 g
- Honey 2 tsp
- Ground cinnamon 1/2 tsp
- Salt 1 pinch
- Mixed berries 120 g
Instructions
- 1
Put the oats, milk, yogurt, honey, cinnamon and salt in a bowl and stir until evenly combined.
- 2
Divide the mixture between two jars or containers with lids.
- 3
Cover and refrigerate overnight, so the oats soften and absorb the liquid.
- 4
In the morning, stir each jar well.
- 5
Top with the berries.
- 6
Eat cold, or warm in the microwave for 1-2 minutes if you prefer.