Many people wonder how many calories in overnight oats. Are they a low-calorie food suitable for dieting, or do they contain a high number of calories because they offer numerous nutrients in every bite? However, the calorie content of oats can vary depending on the preparation process and the ingredients used, especially when considering plant-based alternatives. Another advantage of consuming oats is that you can adjust the calorie content of overnight oats to suit your needs, making it a highly flexible meal option.
What Are Overnight Oats?
Overnight oats are a breakfast option that uses old-fashioned oats as the base ingredient and soaks them in liquid, such as non-dairy milk or yogurt, overnight. The manufacturing process is relatively straightforward and does not require a lengthy time commitment, making it a popular food option for those seeking health benefits. Moreover, it is also versatile and can be combined with many ingredients, making it suitable for consumption at any time. It provides a range of vitamins and nutrients, and can be enjoyed by anyone, including children.
Average Calorie Content in Overnight Oats
Although the calories in each type of overnight oats can vary depending on the ingredients used, the average calorie content in calorie overnight oats is around 300-400 calories. Therefore, it can also be a suitable meal option for individuals seeking to lose weight. However, ingredients used to moderate the calorie content include non-dairy milk or yogurt, which are also low in calories, as well as natural sweeteners such as honey or maple syrup, rather than refined sugar. You can reduce the calories to 100-200 calories by replacing the liquid with water.
Calories in Common Ingredients
Ingredients play a crucial role in determining the calorie content of a serving of overnight oats, particularly in the ratio of fibre to healthy fats. However, how many calories in overnight oats in common ingredients? In the base ingredients, ½ cup of rolled oats provides about 150 calories, which is quite low. Additionally, Greek yogurt contains approximately 100 calories, while milk typically adds 30-60 calories per cup.
To increase the calorie content, consider using peanut butter, protein powder, or sweeteners commonly used for weight gain. On the other hand, you can also consume the best oats for weight loss by using other low-calorie ingredients such as fresh fruit like strawberries and bananas, which also provide fibre and natural sweetness.
How to Make Overnight Oats Lower in Calories
How many calories in overnight oats that is not too much? To reduce the calorie content of your overnight oats, consider using low-calorie or fat-free dairy alternatives. Opt for unsweetened almond milk or oat milk to save on calories in your overnight oats recipe. You can also reduce the amount of sweetener used in your basic overnight oats recipe or eliminate it, relying on the natural sweetness of fruit for a low-calorie option. Instead of yogurt, use a smaller portion or choose low-fat Greek yogurt. Finally, consider limiting or swapping out calorie-dense toppings, such as nuts and seeds, for lighter options, like berries or a sprinkle of cinnamon.
How to Make Overnight Oats Higher in Calories for Energy Needs
The right combination of ingredients to add calories to overnight oats is to soak rolled oats in Greek yogurt instead of milk, and to add peanut butter, protein powder, and nut butters like almond, peanut, and cashew. You can add an extra 100-200 calories to your overnight oats recipe using these ingredients and make it very filling in the morning. Other ingredients you can use in your overnight oats recipe include full-fat dairy or coconut milk, as well as chia seeds, which will also add calorie content and beneficial nutrients to the body.
Frequently Asked Questions
How many calories are in a cup of overnight soaked oats?
A cup of overnight soaked oats typically contains around 150-200 calories, depending on the type of oats and the liquid used for soaking. Adding ingredients like milk, yogurt, or sweeteners will increase the calorie count in your basic overnight oats recipe.
Why are my overnight oats so high in calories?
Overnight oats can become high in calories due to the ingredients used, such as full-fat milk, sugary sweeteners, or calorie-dense toppings like nuts and nut butters. To reduce calories, consider using lighter alternatives and controlling portions of higher-calorie ingredients in your oatmeal.
How to calculate overnight oats calories?
To calculate the calories in your overnight oats, start by noting the calories of each ingredient you add (such as oats, milk, yogurt, fruit, and toppings), measured in grams. Add the calorie values of all the ingredients together, and divide by the number of servings to find the calories per serving.
Conclusion
Overnight oats are a delicious and easy way to start your day with the right balance of nutrients, including fibre and healthy fats. So, how many calories in overnight oats? You can adjust them to fit your needs, whether you’re looking to keep things light or boost your energy for a busy day ahead.
At Oats My Goodness, we offer a convenient Overnight Oats Bundle that makes it easy to enjoy a healthy breakfast every morning, especially when using a jar for convenient storage.
