Oat cereal
Medium GI
GL 75 per typical cup (150 g) · GL 50 per 100 g
- Contains some fiber
- Very high glycemic load
Oat cereal has a glycemic index of 65 (Moderate). One typical cup (150 g) adds a glycemic load of 75.
Updated Sep 24, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Oat cereal is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 410 kcal |
| Carbohydrates | 77 g |
| Sugars (Total) | 18 g |
| Natural | 4 g |
| Added | 14 g |
| Fiber | 4 g |
| Soluble | 1.2 g |
| Insoluble | 2.8 g |
| Protein | 8 g |
| Fat | 8 g |
| Saturated | 1 g |
| Unsaturated | 7 g |
| Sodium | 320 mg |
Processing Level
Why this score?
- Contains some fiber
- Moderate protein content
- Very high glycemic load
- High added sugars
- Highly processed
Calculate the glycemic load of a meal with Oat cereal
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Oat cereal?
Oat cereal has a glycemic index of 65 (Moderate). One typical cup (150 g) has a glycemic load of 75; per 100 g the glycemic load is 50.
Is Oat cereal good for people with insulin resistance?
Oat cereal has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Chia seeds.
How does Oat cereal affect blood sugar?
Oat cereal has a glycemic load of 50 per 100g, which indicates a significant impact on blood sugar levels.
Check Oat cereal in the Logi app, with your portion.
