Carbs in Overnight Oats
How many carbs are in overnight oats?
Overnight Oats has 18.3g net carbs per 100g — 21.8g total carbs minus 3.5g fiber — plus 5.3g protein, 7.7g fat, and 171 calories. At this carb count, overnight oats is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
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Overnight Oats runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is overnight oats keto-friendly?
Overnight Oats is borderline for keto — it works only in small portions. It has 18.3g net carbs per 100g (21.8g total carbs − 3.5g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 18.3g | 21.8g | 5.3g | 171 |
| 1 oz (28 g) | 5.1g | 6.1g | 1.5g | 48 |
How many calories are in overnight oats?
Overnight Oats has 171 calories per 100g. That's alongside 5.3g protein, 7.7g fat, and 18.3g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 171 |
| Total carbs | 21.8g |
| Net carbs | 18.3g |
| Fiber | 3.5g |
| Sugar | 6.5g |
| Sugar alcohols | 0g |
| Protein | 5.3g |
| Fat | 7.7g |
| Sodium | 62mg |
| Potassium | 0mg |
Source: Open Food Facts (Generic). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in overnight oats?
- Overnight Oats has 21.8g of total carbs and 18.3g of net carbs per 100 grams.
- How many net carbs are in overnight oats?
- Overnight Oats has 18.3g of net carbs per 100 grams (total carbs 21.8g minus 3.5g fiber).
- Is overnight oats keto-friendly?
- Overnight Oats is borderline for keto — it works only in small portions. It has 18.3g net carbs per 100g (21.8g total carbs − 3.5g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in overnight oats?
- Overnight Oats has 171 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.