Healthy Overnight Oats Recipe

Ingredient description Matched product Energy (calories)
35g rolled oats Oat bran · raw - 35 g 86 kcal
150ml coconut milk Nuts · coconut milk · raw (liquid expressed from grated meat and water) - 150 g 345 kcal
5g cocoa powder Cocoa · dry powder · unsweetened - 5 g 11 kcal
5g low-fat condensed milk Milk · reduced fat · fluid · 2% milkfat · with added vitamin A and vitamin D - 5 g 3 kcal
40g blueberries Blueberries · canned · heavy syrup · solids and liquids - 40 g 35 kcal
150g banana Bananas · dehydrated · or banana powder - 150 g 519 kcal
5g cereal flakes Cereals · whole wheat hot natural cereal · cooked · with water · without salt - 5 g 3 kcal
7
Main Ingredients
1
Servings per recipe
390 g
Servings size
Amount per 240 g= 1 serving(s)
  • Energy (calories)：665kcal
    46%
  • Protein：13.19g
    31%
  • Fat：5.58g Why gray?
    86%
  • Carbohydrates：168.94g
    72%
Calorie breakdown
  • Protein: 5%
    36kcal
  • Fat: 7%
    47kcal
  • Carbohydrates: 88%
    582kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
7:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    46%
    1002 kcal
  • Water
    5%
    147.73 g

Carbohydrates

  • Carbohydrate
    72%
    176.55 g
  • Fiber
    104%
    26.1 g
  • Sugars, total
    85 g
  • Starch
    ~

Lipids

  • Total lipid (fat)
    86%
    41.87 g
  • Total polyunsaturated
    1.958 g
  • Omega 3 (n-3)
    0.254 g
  • Omega 6 (n-6)
    1.691 g
  • Total monounsaturated
    2.86 g
  • Total saturated
    as low as possible
    33.702 g
  • Total trans
    as low as possible
    0.004 g
  • Cholesterol
    as low as possible
    0 mg

Protein + aminoacids

  • Protein
    31%
    16.83 g
  • Tryptophan
    55%
    0.176 g
  • Threonine
    48%
    0.61 g
  • Isoleucine
    55%
    0.674 g
  • Leucine
    51%
    1.365 g
  • Lysine
    30%
    0.728 g
  • Methionine + Cystine
    57%
    0.691 g
  • Methionine
    0.311 g
  • Cystine
    0.379 g
  • Phenylalanine + Tyrosine
    68%
    1.428 g
  • Phenylalanine
    0.858 g
  • Tyrosine
    0.57 g
  • Valine
    68%
    1.049 g

Vitamins

  • Vitamin C
    20%
    15.2 mg
  • Folate, total
    67 µg
  • Folate, DFE
    67 µg DFE
  • Vitamin B-1 (Thiamin)
    67%
    0.741 mg
  • Vitamin B-2 (Riboflavin)
    44%
    0.482 mg
  • Vitamin B-3 (Niacin)
    42%
    5.87 mg
  • Vitamin B-5 (Pantothenic acid)
    17%
    0.864 mg
  • Vitamin B-6
    61%
    0.793 mg
  • Vitamin B-12 (Cobalamin)
    1%
    0.03 µg
  • Vitamin A
    17%
    396 IU
  • Vitamin E
    9%
    1.33 mg
  • Vitamin D
    0%
    2 IU
  • Vitamin K
    8%
    7 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    9%
    92 mg
  • Magnesium, Mg
    106%
    328 mg
  • Phosphorus, P
    81%
    567 mg
  • Iron, Fe
    39%
    6.94 mg
  • Potassium, K
    62%
    2932 mg
  • Sodium, Na
    2%
    33 mg
  • Zinc, Zn
    43%
    3.43 mg
  • Copper, Cu
    149%
    1.342 mg
  • Selenium, Se
    59%
    32.5 µg
  • Manganese, Mn
    249%
    4.479 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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