Instant oat
High GI
GL 82.4 per typical cup (150 g) · GL 54.9 per 100 g
- High fiber content
- High glycemic index
Instant oat has a glycemic index of 79, higher than plain Oats (55). One typical cup (150 g) adds a glycemic load of 82.4.
Updated Feb 16, 2026 · Sources: USDA FoodData Central #171661 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Oats
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Instant oat is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 362 kcal |
| Carbohydrates | 69.52 g |
| Sugars (Total) | 1.5 g |
| Natural | 1.5 g |
| Added | 0 g |
| Fiber | 10 g |
| Soluble | 3 g |
| Insoluble | 7 g |
| Protein | 11.92 g |
| Fat | 6.9 g |
| Saturated | 1.17 g |
| Unsaturated | 5.73 g |
| Sodium | 3 mg |
Processing Level
Why this score?
- High fiber content
- Low sugar content
- Source of protein
- High glycemic index
- High glycemic load
- Lack of soluble fiber
Calculate the glycemic load of a meal with Instant oat
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Instant oat?
Instant oat has a glycemic index of 79 (High). One typical cup (150 g) has a glycemic load of 82.4; per 100 g the glycemic load is 54.9.
Is Instant oat good for people with insulin resistance?
Instant oat has a high glycemic index (79), which means it causes rapid blood sugar spikes. People with insulin resistance should limit their intake.
Which form of Oats has the lowest glycemic load?
Among the forms of Oats in this database, Cooked oat has the lowest glycemic load (6.6 per 100 g).
Check Instant oat in the Logi app, with your portion.
