Plain Oatmeal
Medium GI
GL 16.4 per cup (234 g) · GL 7 per 100 g
- Low glycemic load per serving
- Moderate glycemic index
Plain Oatmeal has a glycemic index of 55 (Moderate). One cup (234 g) adds a glycemic load of 16.4.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #173905 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Plain Oatmeal
- Cooked oatmealGI 58 · GL 7 per 100 g boiled
- GI 55 · GL 10 per 100 g with pineapple
Oatmeal with Fresh Pineapple - GI 55 · GL 11 per 100 g with plum jam
Oatmeal with Plum Jam - Chocolate oatmealGI 65 · GL 13 per 100 g chocolatebrand: biedronka
- GI 45 · GL 20 per 100 g energy bites
No-bake energy bites (oats, nut butter, seeds, honey/dates) - GI 50 · GL 33 per 100 g cone
Homemade oat cone with minimal sweetener - GI 65 · GL 39 per 100 g brand: kodiakhigh protein
Kodiak high protein oatmeal
Logi · Manage Insulin Resistance
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Plain Oatmeal 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 | 1 |
| 1 cup | 234 g | 16.4 |
Nutrition Facts (per 100g)
per 100g
| Calories | 70 kcal |
| Carbohydrates | 12 g |
| Sugars (Total) | 0.5 g |
| Natural | 0.5 g |
| Added | 0 g |
| Fiber | 1.7 g |
| Soluble | 0.68 g |
| Insoluble | 1.02 g |
| Protein | 2.5 g |
| Fat | 1.5 g |
| Saturated | 0.3 g |
| Unsaturated | 1.2 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Low glycemic load per serving
- Contains beneficial soluble fiber (beta-glucan)
- Zero added sugars
- Moderate glycemic index
- Lower protein density compared to other grains
- Potential rapid glucose spike if overcooked
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Plain Oatmeal?
Plain Oatmeal has a glycemic index of 55 (Moderate). One cup (234 g) has a glycemic load of 16.4; per 100 g the glycemic load is 7.
Is Plain Oatmeal good for people with insulin resistance?
Plain Oatmeal 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 Plain Oatmeal has the lowest glycemic load?
Plain Oatmeal has the lowest glycemic load of all forms of Plain Oatmeal in this database (7 per 100 g).
Check Plain Oatmeal in the Logi app, with your portion.
