The question of how many calories are in 100 gm of overnight oats does not have a single, universal answer. The final calorie count is heavily dependent on the ingredients (liquid, sweeteners, toppings) and their proportions. While 100 grams of dry oats provides a high amount of calories, around 379 kcal, the prepared dish incorporates a significant amount of liquid (which adds mass but no calories if water is used), changing the calorie density per 100g serving of the final product.
The Base: Dry Oats Nutrition
Before adding any liquids or mix-ins, it is crucial to understand the base ingredient. Dry, rolled oats are a calorie-dense food, rich in complex carbohydrates, fiber, and protein.
| Nutrient | Value per 100g (Dry Rolled Oats) | Source |
|---|---|---|
| Calories | ~379 - 389 kcal | |
| Carbohydrates | ~66 - 68 g | |
| Protein | ~13 - 17 g | |
| Fat | ~6.5 - 7 g | |
| Fiber | ~10 - 10.6 g |
When you soak oats overnight, they absorb the liquid, increasing their volume and weight. This means that 100 grams of prepared overnight oats will contain less actual oat content and thus fewer calories than 100 grams of dry oats.
Calorie Breakdown of Prepared Overnight Oats (per 100g)
The calorie range for 100g of prepared overnight oats typically falls between approximately 90 kcal for a very basic, water-based recipe to over 300 kcal for recipes heavy with add-ins.
Basic Preparations
A simple recipe using a 1:1 ratio of oats to water will be the lowest in calories.
- With Water: Around 90-110 kcal per 100g.
- With Skim Milk: Approximately 150-200 kcal per 100g, as the milk adds protein and some fat/carbohydrates.
- With Almond Milk (unsweetened): Often lower than dairy milk, around 100-140 kcal per 100g, depending on the brand and recipe ratio.
Impact of Add-ins
Toppings and mix-ins are where the calorie count can quickly increase. Ingredients like nut butters, protein powder, and sweeteners are calorie-dense.
- Nut Butters (e.g., peanut, almond): High in healthy fats, adds significant calories (approx. 90-100 kcal per tablespoon).
- Seeds (e.g., chia, flax): Nutrient-dense but also calorie-dense (approx. 60 kcal per tablespoon of chia seeds).
- Sweeteners (e.g., honey, maple syrup): Add simple sugars and calories (approx. 20-60 kcal per tablespoon).
- Yogurt (especially Greek or full-fat): Boosts creaminess and protein but also calories (approx. 100 kcal per serving).
How to Calculate Calories in Your Own Overnight Oats
The most accurate way to determine the calorie count is to sum up all individual ingredients using a food scale and a nutrition tracker.
- Measure each ingredient (oats, milk, chia seeds, fruit, nuts, etc.) in grams before mixing.
- Look up the calories for the specific weight of each ingredient.
- Add all values to get the total calories for your entire batch.
- Divide by the number of servings you make to get the calories per serving.
Conclusion
In summary, how many calories are in 100 gm of overnight oats varies immensely. Plain, dry oats are about 380 kcal per 100g, while the same weight of prepared oats (which includes liquid) will typically range from 90 to 171 calories for a basic recipe. The key to managing the calorie content is ingredient selection and portion control. Opting for water or unsweetened, low-fat milk alternatives and limiting high-calorie toppings can help maintain a lower-calorie, healthy breakfast option.
