Oat
Medium GI
GL 54.5 per typical cup (150 g) · GL 36.3 per 100 g
- High fiber content (beta-glucan)
- Moderate glycemic load
Oat has a glycemic index of 55 (Moderate). One typical cup (150 g) adds a glycemic load of 54.5.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
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Forms of Oat
- GI 58 · GL 7 per 100 g cooked
Cooked oats - GI 45 · GL 9 per 100 g idli
Oats and lentil idli (steamed cake) - GI 40 · GL 24 per 100 g naked
Naked Oats - GI 45 · GL 25.2 per 100 g steel cut
Steel-cut oats and chia seeds - GI 45 · GL 30 per 100 g sprouted
Sprouted oat - GI 55 · GL 33 per 100 g fortified
Oat flakes with b vitamins - Thin oatsGI 55 · GL 33 per 100 g quick
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Oat is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 389 kcal |
| Carbohydrates | 66 g |
| Sugars (Total) | 0.9 g |
| Natural | 0.9 g |
| Added | 0 g |
| Fiber | 10.6 g |
| Soluble | 4 g |
| Insoluble | 6.6 g |
| Protein | 16.9 g |
| Fat | 6.9 g |
| Saturated | 1.2 g |
| Unsaturated | 5.7 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content (beta-glucan)
- Good plant-based protein source
- Moderate glycemic load
- High carbohydrate density
Allergens
Recipes with Oat
Frequently Asked Questions
What is the glycemic index of Oat?
Oat has a glycemic index of 55 (Moderate). One typical cup (150 g) has a glycemic load of 54.5; per 100 g the glycemic load is 36.3.
Is Oat good for people with insulin resistance?
Oat 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 has the lowest glycemic load?
Among the forms of Oat in this database, Cooked oats has the lowest glycemic load (7 per 100 g).
Check Oat in the Logi app, with your portion.
