True ElementsBreakfast Cereals#42 of 91 in categoryRating 3.7/5

True Elements ChocoBae Overnight Oats

Red flags

  • Red flag: High added sugar (16.9g per 100g)

Green flags

  • Green flag: Source of protein (10.1g)
  • Green flag: High fibre (7.9g)

Ingredients, decoded

17 listed
  • Oats: Cereal Products (51.37%) [Instant Oats (28%), Rolled Oats (23.37%)]
  • Jaggery Powder (23.42%)
  • Dry Fruits Nuts and Seeds (12.77%) [Flax Seeds (3.7%), Pumpkin Seeds (3.7%), Chia Seeds (2.9%), Black Raisins (1.3%), Almonds (1.1%)]
  • Cocoa Powder
  • Desiccated Coconut Powder
  • Rice Bran Oil
  • Flavour (Natural Flavouring Substances)
  • Colouring Agent (Plain Caramel I)
  • Probiotics (Bacillus Coagulans SNZ 1969)
  • Sprinkler: Cereal Products (73.17%) [Wheat, Jowar, Rolled Oats, Corn Grits]
  • Jaggery Powder (16%)
  • Freeze Dried Fruits Nuts and Seeds (8.2%) [Blackcurrant, Flax Seeds, Almonds, Banana, Chikoo]
  • Malt Extract
  • Colouring Agent (Beetroot Powder)
  • Iodised Salt
  • Flavour (Natural Flavouring Substances)
  • Emulsifier (Soy Lecithin)
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

CA3

Nutrition per 100 g
CNutritionAIngredients3Risk
VerdictGOOD
Energy394 kcal
Protein10.1 g
Carbohydrates72.4 g
Total sugars18.6 g
Added sugars16.9 g
Dietary fibre7.9 g
Total fat8.8 g
Saturated fat1.4 g
Trans fat0 g
Sodium187 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Overnight oats in a cup, with jaggery a quarter of the mix

True Elements ChocoBae Overnight Oats is instant and rolled oats (51%), jaggery (23.4%), flax, pumpkin and chia seeds, raisins and almonds (12.8%), cocoa powder, coconut, rice bran oil, natural flavour, plain caramel and a probiotic, with a crunchy topping of wheat, jowar, oats, corn, jaggery, freeze-dried fruit and malt extract. You add milk and refrigerate overnight.

CleanPlate scores it CA3. The C for nutrition is middling: 7.9 g fibre per 100 g; its 10.1 g of protein earns no credit because it is under 2.75 g per 100 kcal. The A for ingredients reflects whole or lightly processed ingredients (led by instant oats, rolled oats and jaggery powder). The 3 for risk comes mainly from free sugar (16.9 g per 100 g) and sodium (187 mg per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • On the pack

    “10% Protein”

    Holds

    10.1 g per 100 g; a source of protein, not "high protein".

  • On the pack

    “No Artificial Colours or Flavours”

    Holds

    Plain caramel, beetroot and natural flavour only.

  • On the pack

    “Sweetened with Jaggery”

    Be careful

    Jaggery is 23% of the oats; it counts as added sugar.

How CA3 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
C

Adequate nutrient density

Protein
10.1 g
Fibre
7.9 g
Vitamins and minerals
None declared
Energy
394 kcal

Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal.

02 Ingredient & label integrityA to E
A

Clean, minimally processed

Base
Oats: Cereal Products [Instan...
Main fat
Rice Bran Oil
Sweeteners
Jaggery Powder
Additives
1
Flagged
None

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
3

Moderate risk

Added sugar
16.9 g
Sodium
187 mg
Saturated fat
1.4 g
Trans fat
0 g

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

A closer look

Does the label add up?

Oats: instant and rolled oats (51.4%), jaggery (23.4%), flax (3.7%), pumpkin (3.7%) and chia (2.9%) seeds, raisins (1.3%), almonds (1.1%), cocoa powder, coconut, rice bran oil, natural flavour, plain caramel, probiotic. Topping: wheat, jowar, oats and corn grits (73%), jaggery (16%), freeze-dried fruit and seeds, malt extract, beetroot powder, salt, natural flavour, soy lecithin.

Per 100 g: 394 kcal, 8.8 g fat of which 1.4 g saturated, 18.6 g sugar of which 16.9 g added, 7.9 g fibre, 10.1 g protein and 187 mg sodium.

Ingredients to watch

  • Added sugarWorth watching

    16.9 g per 100 g, 10.5 g in a 62 g bowl; about 17% of the calories.

  • SeedsFine

    Flax, pumpkin and chia.

  • ProbioticFine

    Bacillus coagulans added.

Common misconceptions

Myth: "Jaggery is not sugar"

Jaggery is less refined, but the body treats it like sugar, and the WHO counts it as free sugar.

Myth: "Overnight oats are low in sugar"

Only if you make them yourself; this cup has 10.5 g added sugar.

How often, and how

  • Healthy adultsA few times a week
  • ChildrenHalf a cup
  • Diabetes or prediabetesLimit; 10.5 g added sugar per cup

Smarter ways to eat it

Make your own

Rolled oats, milk, chia and banana overnight give the same breakfast with no added sugar.

Sweeten with fruit

Banana, berries or apple on top add sweetness and fibre without more sugar.

Common questions

Is True Elements ChocoBae Overnight Oats healthy?

True Elements ChocoBae Overnight Oats scores CA3 (Good) on CleanPlate, which makes it a reasonable choice with a trade-off or two worth knowing about. The main concerns are: High added sugar (16.9g per 100g). On the plus side: Source of protein (10.1g); High fibre (7.9g).

What does the CA3 score mean?

The first letter (C) grades nutritional value: adequate nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.

Last reviewed October 7, 2026. Scored with the CleanPlate method from the published label.

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