Cooked oat
Medium GI
GL 9.9 per typical cup (150 g) · GL 6.6 per 100 g
- Low glycemic load
- Moderate glycemic index
Cooked oat has a glycemic index of 55, the same as plain Oats (55). One typical cup (150 g) adds a glycemic load of 9.9.
Updated Oct 22, 2025 · Sources: USDA FoodData Central #173905 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Oats
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Cooked oat is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 71 kcal |
| Carbohydrates | 12 g |
| Sugars (Total) | 0.27 g |
| Natural | 0.3 g |
| Added | 0 g |
| Fiber | 1.7 g |
| Soluble | 0.5 g |
| Insoluble | 1.2 g |
| Protein | 2.54 g |
| Fat | 1.52 g |
| Saturated | 0.22 g |
| Unsaturated | 1.3 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Low glycemic load
- Good fiber content
- No added sugars
- Moderate glycemic index
- Refined compared to whole grains
- Limited protein
Calculate the glycemic load of a meal with Cooked oat
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cooked oat?
Cooked oat has a glycemic index of 55 (Moderate). One typical cup (150 g) has a glycemic load of 9.9; per 100 g the glycemic load is 6.6.
Is Cooked oat good for people with insulin resistance?
Cooked oat has a moderate glycemic index (55). People with insulin resistance can consume it in moderation, ideally paired with protein or healthy fats.
Which form of Oats has the lowest glycemic load?
Cooked oat has the lowest glycemic load of all forms of Oats in this database (6.6 per 100 g).
Check Cooked oat in the Logi app, with your portion.
