High protein oat
Medium GI
GL 60 per typical cup (150 g) · GL 40 per 100 g
- High protein content
- High glycemic load
High protein oat has a glycemic index of 65, higher than plain Oat (55). One typical cup (150 g) adds a glycemic load of 60.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- Homemade granola (almond flour, nuts, seeds, monk fruit)GL 2 per 100 g This provides a similar crunchy texture and granola experience while drastically reducing the glycemic load from 40 to 2.
- GL 4 per 100 g This is a common breakfast alternative that offers a much lower glycemic impact (GL 4) compared to the original granola.
Natural yogurt with fresh fruits and nuts
Forms of Oat
- GI 55 · GL 36.3 per 100 g
Oat - GI 58 · GL 7 per 100 g cooked
Cooked oats - GI 45 · GL 9 per 100 g idli
Oats and lentil idli (steamed cake) - GI 40 · GL 24 per 100 g naked
Naked Oats - GI 45 · GL 25.2 per 100 g steel cut
Steel-cut oats and chia seeds - GI 45 · GL 30 per 100 g sprouted
Sprouted oat - GI 55 · GL 33 per 100 g fortified
Oat flakes with b vitamins - +7 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
High protein oat is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 420 kcal |
| Carbohydrates | 62 g |
| Sugars (Total) | 18 g |
| Natural | 6 g |
| Added | 12 g |
| Fiber | 6 g |
| Soluble | 2.4 g |
| Insoluble | 3.6 g |
| Protein | 18 g |
| Fat | 12 g |
| Saturated | 2.5 g |
| Unsaturated | 8.5 g |
| Sodium | 220 mg |
Processing Level
Why this score?
- High protein content
- Contains dietary fiber
- High glycemic load
- Added sugars
- Moderate processing
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of High protein oat?
High protein oat has a glycemic index of 65 (Moderate). One typical cup (150 g) has a glycemic load of 60; per 100 g the glycemic load is 40.
Is High protein oat good for people with insulin resistance?
High protein oat has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Homemade granola (almond flour, nuts, seeds, monk fruit).
Which form of Oat has the lowest glycemic load?
Among the forms of Oat in this database, Cooked oats has the lowest glycemic load (7 per 100 g).
Check High protein oat in the Logi app, with your portion.
