Oat milk
Medium GI
GL 9.6 per cup (240 g) · GL 4 per 100 g
- Low in saturated fat
- Moderate glycemic index
Oat milk has a glycemic index of 60 (Moderate). One cup (240 g) adds a glycemic load of 9.6.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2257046 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Oat milk
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Oat milk is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 15 g | 0.6 |
| 1 cup | 240 g | 9.6 |
| 1 serving | 240 g | 9.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 43 kcal |
| Carbohydrates | 6.7 g |
| Sugars (Total) | 2.5 g |
| Natural | 2.5 g |
| Added | 0 g |
| Fiber | 0.8 g |
| Soluble | 0.3 g |
| Insoluble | 0.5 g |
| Protein | 1 g |
| Fat | 1.3 g |
| Saturated | 0.2 g |
| Unsaturated | 1.1 g |
| Sodium | 40 mg |
Processing Level
Why this score?
- Low in saturated fat
- Contains some fiber
- Dairy-free alternative
- Moderate glycemic index
- Low protein content
- Lightly processed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Oat milk?
Oat milk has a glycemic index of 60 (Moderate). One cup (240 g) has a glycemic load of 9.6; per 100 g the glycemic load is 4.
Is Oat milk good for people with insulin resistance?
Oat milk has a moderate glycemic index (60). People with insulin resistance can consume it in moderation, ideally paired with protein or healthy fats.
Which form of Oat milk has the lowest glycemic load?
Among the forms of Oat milk in this database, Cacao powder with unsweetened oat milk (no added sugar) has the lowest glycemic load (2 per 100 g).
Check Oat milk in the Logi app, with your portion.
