How many calories are in 60g of overnight oats?

November 8, 2025 •

4 min read

A 60g serving of dry rolled oats, the foundational ingredient for overnight oats, contains approximately 200-233 calories. The total number for how many calories are in 60g of overnight oats depends entirely on the liquid, mix-ins, and any added toppings.

Quick Summary

The final calorie count for overnight oats depends on the type and quantity of all added ingredients. Basic preparations are lower in calories, while rich additions like nuts and sweeteners increase the total significantly.

Key Points

Base Oats: A 60g portion of dry rolled oats contains approximately 200-233 calories, forming the core calorie count.
Ingredients Matter: The total calorie count is heavily influenced by the choice of milk, sweeteners, seeds, and toppings.
Liquid Impact: Calorie content can vary dramatically based on the liquid used, from as low as 15 calories for unsweetened almond milk to 75 calories for whole milk per half cup.
Topping Density: Calorie-dense additions like peanut butter or honey can add over 50 calories per tablespoon, while low-sugar fruits add less.
Customization is Key: You have full control over the final calorie count by carefully selecting and measuring each ingredient to meet your nutritional goals.
Soaking Does Not Add Calories: The overnight soaking process affects the texture and volume but does not increase the calorie content of the original dry oats.

The Calorie Core: 60g of Dry Oats

Understanding the calorie content of your overnight oats begins with the base ingredient: the oats themselves. When discussing how many calories are in 60g of overnight oats, it is essential to first consider the dry, uncooked weight. According to nutritional data, a 60-gram serving of dry rolled oats, before adding any liquid or other ingredients, provides approximately 200 to 233 calories. This initial figure is your starting point, and it’s important to note that the soaking process itself does not add any calories; it simply changes the oats' texture and expands their volume. The additional calories will come from everything else you mix into the jar.

The Flavor Factors: Ingredients that Influence Total Calories

Overnight oats are a highly customizable breakfast, which means the final calorie count is a sum of all its components. The choices you make for liquids, sweeteners, and toppings will have the most significant impact on the overall nutritional profile. A simple swap of full-fat milk for a low-calorie alternative or a generous spoonful of peanut butter versus a handful of berries can drastically change the final count.

The Liquid Layer: Milk Choices and Calorie Differences

The liquid used to soak the oats is a key variable. Different types of milk offer a wide range of calorie densities. Water is the lowest-calorie option, while whole milk is the highest among common choices.

Unsweetened Almond Milk: Approximately 30 calories per cup. This is an excellent low-calorie option for a lighter breakfast.
Skim Milk: Around 80 calories per cup. A good middle-ground choice that adds a creamy texture.
2% Milk: About 120 calories per cup. Provides a richer, more substantial flavor and texture.
Whole Milk: Approximately 150 calories per cup. The highest calorie-per-cup milk option, resulting in a very creamy and rich texture.

The Add-In Adventure: Sweeteners, Seeds, and Fruits

Toppings can be both a nutritional boost and a significant calorie contributor. Some popular add-ins and their approximate calorie counts are:

Chia Seeds (1 tbsp): ~60 calories. A great source of fiber and omega-3s, and helps thicken the oats.
Honey (1 tbsp): ~64 calories. A natural sweetener, but adds a concentrated amount of sugar and calories.
Peanut Butter (1 tbsp): ~98 calories. Excellent for protein and healthy fats, but very calorie-dense.
Berries (½ cup): ~30-40 calories. Adds natural sweetness, antioxidants, and fiber with a low-calorie impact.
Banana (½ medium): ~50-60 calories. Adds sweetness and potassium.
Greek Yogurt (¼ cup plain, non-fat): ~30-50 calories. Boosts protein and creates a creamier texture.

Sample Recipes: Calculating Total Calories

To understand the full calorie picture, let's look at two example recipes using 60g of oats as the base. This illustrates how ingredient choices dictate the final number.

Example 1: A Lighter, Low-Calorie Bowl

60g Dry Rolled Oats: 200-233 kcal
½ cup Unsweetened Almond Milk: ~15 kcal
1 tbsp Chia Seeds: ~60 kcal
½ cup Mixed Berries: ~30 kcal
Total Calories: ~305-338 kcal

Example 2: A Richer, High-Calorie Bowl

60g Dry Rolled Oats: 200-233 kcal
½ cup Whole Milk: ~75 kcal
1 tbsp Peanut Butter: ~98 kcal
1 tbsp Honey: ~64 kcal
Total Calories: ~437-470 kcal

Calorie Comparison: Low-Calorie vs. High-Calorie Overnight Oats


Feature	Low-Calorie Recipe	High-Calorie Recipe
Base Oats (60g)	200-233 kcal	200-233 kcal
Liquid	½ cup Unsweetened Almond Milk (~15 kcal)	½ cup Whole Milk (~75 kcal)
Add-ins	1 tbsp Chia Seeds (~60 kcal)	1 tbsp Chia Seeds (~60 kcal) + 1 tbsp Peanut Butter (~98 kcal)
Sweetener	No added sweetener	1 tbsp Honey (~64 kcal)
Flavor Profile	Lighter, fruit-forward	Richer, nutty, and sweet
Protein Content	Moderate	Higher (from peanut butter)
Fiber Content	High	High
Total Calories	~305-338 kcal	~497-530 kcal

As this comparison shows, the difference between a moderate and a high-calorie overnight oats breakfast is significant. The foundation of 60g of oats provides a nutritious base, but the added ingredients control the final energy content. If calorie tracking is a priority, it is crucial to measure all components accurately.

Customizing Your Overnight Oats for Specific Goals

Whether your goal is weight management, muscle gain, or simply a balanced breakfast, you can tailor your overnight oats. For a lower-calorie, weight-loss-friendly option, focus on lower-calorie liquids like water or unsweetened almond milk and stick to natural, low-sugar fruit toppings. To increase calories and protein for muscle building or to feel fuller longer, incorporate protein-rich add-ins like Greek yogurt, protein powder, or nut butters. For example, adding a scoop of vanilla protein powder can significantly boost protein and flavor without excess sugar.

Conclusion: The Final Calorie Picture

To summarize, the core calorie count for 60g of dry oats is approximately 200-233 calories. However, a serving of overnight oats is a total of all its ingredients combined. From the liquid and sweeteners to the seeds and fruits, each component contributes to the final number. By consciously selecting your mix-ins, you can easily control the calorie content of your breakfast to align with your personal dietary goals. Measuring ingredients is the most accurate way to track your intake, ensuring your overnight oats are as healthy and balanced as you intend them to be. For more insights on balancing your overnight oats for a healthy meal, check out this guide Nutrition to Fit.

Frequently Asked Questions

A basic recipe using 60g of rolled oats and half a cup of unsweetened almond milk is around 215-248 calories, but this will increase with any additional sweeteners or toppings.

Unsweetened almond milk or water are the lowest calorie options for overnight oats. Unsweetened almond milk offers a creamy texture for only about 15 calories per half cup, while water adds no calories at all.

A serving of oats has the same number of calories whether it is cooked or soaked overnight. The final calorie count depends on the added ingredients, not the preparation method.

To reduce calories, use water or unsweetened, low-calorie milk alternatives, limit high-calorie toppings like nut butters and sweeteners, and use low-sugar fruits like berries for flavor.

A tablespoon of chia seeds adds about 60 calories. While this is a small increase, it also provides significant fiber and healthy fats, contributing to a feeling of fullness.

Yes, 60 grams is a common serving size for oats, which is equivalent to about 2/3 of a cup of dry oats. However, serving sizes can vary depending on individual dietary needs.

Yes, you can use water to soak your oats. This will result in the lowest calorie count possible for the liquid component. The texture will be less creamy than when using milk or yogurt.

Adding one tablespoon of peanut butter to your overnight oats will increase the calorie count by approximately 98 calories, while also adding protein and healthy fats.