How Many Calories in Overnight Oats?
A plain jar of overnight oats, made with 150ml semi-skimmed milk, 50g rolled oats and 1 tbsp chia seeds, is about 310 kcal before toppings. In our jar, that is milk to the line, then one slightly heaped lid of oats.
Our nine recipes come to about 360 to 520 kcal a jar. The Blueberry and Lemon jar in the photo is about 430.
How many calories in a jar of overnight oats?
A plain jar of overnight oats is about 310 kcal. That is milk to the line (150ml semi-skimmed), one slightly heaped lid of rolled oats (about 50g) and 1 tbsp chia seeds, before any sweetener or toppings. Here is the sum, in the order it goes in, from each label's kcal per 100ml or 100g.
| In the jar | Amount | kcal per 100 | kcal |
|---|---|---|---|
| Semi-skimmed milk, to the line | 150ml | 50 | 75 |
| Rolled oats, one slightly heaped lid | about 50g | 371 | 186 |
| Chia seeds | 1 tbsp, about 11g | 418 | 46 |
| Total, before toppings | about 310 |
One slightly heaped lid holds about 50g of rolled oats, about 186 kcal, and every jar on this page is built on it.
How many calories in overnight oats with different milks?
Each row is a whole jar: 150ml of that milk or drink, one slightly heaped lid of oats (about 50g) and 1 tbsp chia seeds, before toppings.
| To the line (150ml) | kcal in 150ml | The jar, with oats and chia |
|---|---|---|
| Semi-skimmed milk | 75 | about 310 kcal |
| Whole milk | 98 | about 330 kcal |
| Skimmed milk | 53 | about 280 kcal |
| Oat drink, not barista | 71 | about 300 kcal |
| Unsweetened almond drink | 23 | about 250 kcal |
| Unsweetened soya drink | 48 | about 280 kcal |
| Coconut drink, from a carton | 39 | about 270 kcal |
| Water | 0 | about 230 kcal |
Another brand? Take the kcal per 100ml from the carton and multiply it by 1.5 for the 150ml line. For water, batches and other kinds of oats, see our overnight oats ratio guide.
How many calories do toppings and add-ins add?
Add these to your jar's total. Spoons are level measuring spoons (1 tbsp is 15ml, 1 tsp is 5ml), and fruit is weighed ready to eat.
| Add-in | Amount | Adds |
|---|---|---|
| Honey | 1 tbsp, about 21g | 69 kcal |
| Honey | 1 tsp, about 7g | 23 kcal |
| Maple syrup | 1 tbsp, about 20g | 54 kcal |
| Greek yoghurt | 1 tbsp, about 15g | 14 kcal |
| Greek yoghurt | 60g | 58 kcal |
| Smooth peanut butter | 1 tbsp, about 15g | 89 kcal |
| Banana | 1 medium, about 100g peeled | 90 kcal |
| Blueberries | 80g | 36 kcal |
| Frozen mixed berries | 80g | 30 kcal |
| Raspberries | 80g | 27 kcal |
| Strawberries | 80g, about 7 | 26 kcal |
| Mango | half, about 107g | 65 kcal |
| Red apple | half, about 60g | 33 kcal |
| Raw cacao or cocoa powder | 1 tbsp, about 6g | 23 kcal |
| Vanilla extract | ½ tsp | about 6 kcal |
| Flaked almonds | every 10g | 63 kcal |
How many calories in our overnight oats recipes?
Our basic recipe is the plain jar with 1 tbsp honey and ½ tsp vanilla extract stirred in, which comes to about 380 kcal. Each figure below is our estimate for the recipe made as written, with semi-skimmed milk (coconut drink in Mango and Coconut), honey where a recipe offers honey or maple syrup (1 tbsp where it says 1 to 2 tbsp), and the chia counted where a recipe marks it optional.
| Recipe | Our estimate | Not counted |
|---|---|---|
| How to Make Overnight Oats, our basic recipe | about 380 kcal | Fruit and nuts on top |
| Apple Pie | about 390 kcal | Nothing |
| Banana Bread | about 520 kcal | Nothing: the caramelised banana topping is counted |
| Blended Berry | about 420 kcal | Fresh blueberries and granola |
| Blueberry and Lemon | about 430 kcal | Extra lemon zest |
| Chocolate and Raspberry | about 440 kcal | Dark chocolate chips |
| Mango and Coconut | about 360 kcal | Toasted flaked almonds |
| Peanut Butter Banana | about 490 kcal | Chopped nuts and the peanut butter drizzle |
| Strawberry Cheesecake | about 440 kcal | Crushed biscuit |
What are the nutrition facts for overnight oats?
For a plain jar: 150ml semi-skimmed milk, about 50g rolled oats and 1 tbsp chia seeds, before toppings. These are estimates, in UK label order, worked out from the median of UK labels for each ingredient.
| Per plain jar | Amount |
|---|---|
| Energy | about 1,280 kJ / 310 kcal |
| Fat | about 10g |
| of which saturates | about 3g |
| Carbohydrate | about 38g |
| of which sugars | about 8g |
| Fibre | about 8g |
| Protein | about 13g |
| Salt | about 0.2g |
How do you make the same jar every night?
Calories follow the amounts. Every 10g of rolled oats is about 37 kcal and every 10ml of semi-skimmed milk about 5 kcal, so the same two measures each night give about the same number.
Our overnight oats jar has both measures built in. The line on the back marks 150ml of milk in the empty jar, and one slightly heaped lid holds about 50g of oats. Pour the milk to the line first, then add the lid of oats: with the oats in first, the milk reaches the line sooner and the jar comes up short of 150ml.
Milk to the line, then one slightly heaped lid of oats and 1 tbsp chia: about 310 kcal with semi-skimmed milk, night after night.
How did we work these numbers out?
- UK labels. Each ingredient uses the median of UK supermarket and brand labels, checked between 29 October and 4 November 2026, multiplied by the amount in the jar.
- Rounded at the end. We add the unrounded figures, then round each jar to the nearest 10 kcal. Single ingredients show as whole numbers, so adding them up can land a few kcal away from a jar total: skimmed milk is 52.95 + 185.5 + 46 = 284.45, about 280, though the whole numbers add to 285.
- Estimates. One slightly heaped lid is about 50g, and labels differ by brand: rolled oats ran from about 359 to 381 kcal per 100g on the labels we checked on 4 November.
- Toppings. The plain jar and milk figures count none. For each recipe, the Not counted column shows what its estimate leaves out.
Your questions
Do overnight oats have the same calories as porridge?
Yes, if the oats and milk are the same. Soaking softens the oats without adding anything, so the label calories match whether you soak them overnight or cook them. 150ml semi-skimmed milk with 50g of rolled oats is about 260 kcal either way.
How many calories are in 50g of oats?
About 186 kcal for 50g of rolled oats, at the UK label median of 371 kcal per 100g. 40g is about 148 kcal and 30g about 111 kcal. Semi-skimmed milk adds about 50 kcal for every 100ml.
How many calories in overnight oats with Greek yoghurt?
1 tbsp of Greek yoghurt (about 15g) adds about 14 kcal, so a plain jar with it stirred in comes to about 320 kcal. Our Banana Bread recipe uses 60g, which adds about 58 kcal.
Keep reading
Strawberry Cheesecake Overnight Oats
Cream cheese, strawberries, and a biscuit crunch
Blueberry and Lemon Overnight Oats
Lemon zest and blueberries, bright and fresh
Blended Berry Overnight Oats
Blended smooth, with no oaty bits to chew