Oat flakes
Low GI
GL 30.6 per cup (90 g) · GL 34 per 100 g
- High fiber content
- Average glycemic load
Oat flakes has a glycemic index of 50 (Low). One cup (90 g) adds a glycemic load of 30.6.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 36 per 100 g They contain more soluble fiber and have a lower glycemic index, which helps control blood sugar.
Whole grain oats (minimal processing, no added sugar) - GL 35 per 100 g Lower index and glycemic load, and more antioxidants than instant flakes.
Buckwheat groats - GL 11 per 100 g Lower glycemic index and more mineral content, which supports blood sugar stabilization.
Cooked Quinoa
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
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 |
| 1/2 cup serving | 45 g | 15.3 |
| 1 cup | 90 g | 30.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 360 kcal |
| Carbohydrates | 68 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 10 g |
| Soluble | 3 g |
| Insoluble | 7 g |
| Protein | 11 g |
| Fat | 5 g |
| Saturated | 1 g |
| Unsaturated | 4 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- High fiber content
- Low added sugar content
- Low level of processing
- Average glycemic load
- Higher carbohydrate content
- No soluble fiber
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Oat flakes?
Oat flakes has a glycemic index of 50 (Low). One cup (90 g) has a glycemic load of 30.6; per 100 g the glycemic load is 34.
Is Oat flakes good for people with insulin resistance?
Oat flakes has a low glycemic index (50), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Oat flakes affect blood sugar?
Oat flakes has a glycemic load of 34 per 100g, which indicates a significant impact on blood sugar levels.
Check Oat flakes in the Logi app, with your portion.
