Oat bran
Medium GI
GL 34.1 per cup (94 g) · GL 36.3 per 100 g
- Very high fiber content
- Moderate glycemic load
Oat bran has a glycemic index of 55 (Moderate). One cup (94 g) adds a glycemic load of 34.1.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #168872 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Chia seeds have a significantly lower glycemic load (1 vs 18), providing a much steadier energy release.
Chia seeds - GL 1 per 100 g Almond flour is a low-glycemic alternative (GL 1 vs 18) that works well in similar breakfast or baking applications.
Almond flour - GL 2.9 per 100 g Flaxseeds offer a much lower glycemic impact (GL 2.9 vs 18) while adding healthy fats and fiber to your meal.
Flaxseeds
Forms of Oat bran
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Oat bran is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 94 g | 34.1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 246 kcal |
| Carbohydrates | 66 g |
| Sugars (Total) | 1.5 g |
| Natural | 1.5 g |
| Added | 0 g |
| Fiber | 15 g |
| Soluble | 5 g |
| Insoluble | 10 g |
| Protein | 17 g |
| Fat | 7 g |
| Saturated | 1.3 g |
| Unsaturated | 5.7 g |
| Sodium | 4 mg |
Processing Level
Why this score?
- Very high fiber content
- Good source of protein
- Low added sugars
- Moderate glycemic load
- Contains some saturated fat
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Oat bran?
Oat bran has a glycemic index of 55 (Moderate). One cup (94 g) has a glycemic load of 34.1; per 100 g the glycemic load is 36.3.
Is Oat bran good for people with insulin resistance?
Oat bran has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Chia seeds.
Which form of Oat bran has the lowest glycemic load?
Among the forms of Oat bran in this database, Oat bran coating has the lowest glycemic load (16 per 100 g).
Check Oat bran in the Logi app, with your portion.
