Oat flakes
Medium GI
GL 36 per 100 g
- High fiber content
- Moderate glycemic load
Oat flakes has a glycemic index of 55 (Moderate).
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 1 per 100 g Cauliflower rice provides a similar texture and volume to oats while drastically reducing the glycemic load from 36 to 1.
Finely chopped cauliflower (cauliflower rice) - GL 1 per 100 g Almond flour is a nutrient-dense, low-glycemic alternative that can be used in porridge-style recipes to keep blood sugar stable.
Almond flour
Forms of Oat flakes
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Oat flakes is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 379 kcal |
| Carbohydrates | 66 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 10.1 g |
| Soluble | 3.5 g |
| Insoluble | 6.6 g |
| Protein | 13.2 g |
| Fat | 6.5 g |
| Saturated | 1.1 g |
| Unsaturated | 5.4 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content
- Low added sugar
- Good source of protein
- Moderate glycemic load
- Contains some saturated fat
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 55 (Moderate) and a glycemic load of 36 per 100 g.
Is Oat flakes good for people with insulin resistance?
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?
Among the forms of Oat flakes in this database, Mountain oat flakes has the lowest glycemic load (34.1 per 100 g).
Check Oat flakes in the Logi app, with your portion.
