Mountain oat flakes
Medium GI
GL 30.7 per cup (90 g) · GL 34.1 per 100 g
- High in soluble fiber (beta-glucan)
- Moderate glycemic load per serving
Mountain oat flakes has a glycemic index of 55, the same as plain Oat flakes (55). One cup (90 g) adds a glycemic load of 30.7.
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Cauliflower rice provides a similar texture and volume to grains but with a drastically lower GL of 1 compared to 36.3, significantly reducing the glycemic impact of the meal.
Finely chopped cauliflower (cauliflower rice) - GL 1 per 100 g Adding chia seeds instead of a portion of grains provides fiber and healthy fats that help stabilize blood sugar, with a negligible GL of 1.
Chia seeds - GL 1 per 100 g Almond flour is a nutrient-dense, low-glycemic alternative that can be used in recipes where grains are typically used, offering a GL of 1 versus 36.3.
Almond flour
Forms of Oat flakes
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Mountain oat flakes is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 6 g | 2 |
| 1 cup | 90 g | 30.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 379 kcal |
| Carbohydrates | 62 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 10 g |
| Soluble | 3 g |
| Insoluble | 7 g |
| Protein | 13.5 g |
| Fat | 6.5 g |
| Saturated | 1.1 g |
| Unsaturated | 5.4 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High in soluble fiber (beta-glucan)
- Good source of plant-based protein
- Moderate glycemic load per serving
- High carbohydrate density
Allergens
Recipes with Mountain oat flakes
Frequently Asked Questions
What is the glycemic index of Mountain oat flakes?
Mountain oat flakes has a glycemic index of 55 (Moderate). One cup (90 g) has a glycemic load of 30.7; per 100 g the glycemic load is 34.1.
Is Mountain oat flakes good for people with insulin resistance?
Mountain oat flakes has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Finely chopped cauliflower (cauliflower rice).
Which form of Oat flakes has the lowest glycemic load?
Mountain oat flakes has the lowest glycemic load of all forms of Oat flakes in this database (34.1 per 100 g).
Check Mountain oat flakes in the Logi app, with your portion.
