Oats
Medium GI
GL 8.6 per cup (27 g) · GL 31.7 per 100 g
- Half a cup (40 g) of dry oats has about 150 kcal, 5 g of protein and 4 g of fibre.
- Carbohydrate-dense: about 68 g per 100 g dry, a glycemic load of about 37 per 100 g and about 15 in a 40 g serving.
Oats has a glycemic index of 55 (Moderate). One cup (27 g) adds a glycemic load of 8.6.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #173904 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 21.8 per 100 g Barley groats cook into a similarly hearty porridge, with a much lower glycemic index and more fibre.
Dried barley - GL 26 per 100 g Rye grains or rye flakes cook into porridge the same way, with more fibre and a lower glycemic index.
Whole rye grains - GL 0.1 per 100 g Chia seeds soaked in milk make a breakfast pudding with very few digestible carbohydrates and about three times the fibre.
Chia seeds - GL 10 per 100 g Wheat bran adds the same bulk to porridge and muesli, with about four times the fibre and a lower glycemic load.
Wheat bran
Forms of Oats
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Oats is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 5 g | 1.6 |
| 1/3 cup | 27 g | 8.6 |
| 1/2 cup | 40 g | 12.7 |
| 1 bowl of porridge (dry oats) | 40 g | 12.7 |
| 1 cup | 81 g | 25.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 379 kcal |
| Carbohydrates | 67.7 g |
| Sugars (Total) | 0.99 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 10.1 g |
| Soluble | 3 g |
| Insoluble | 7.1 g |
| Protein | 13.15 g |
| Fat | 6.52 g |
| Saturated | 1.13 g |
| Unsaturated | 5.39 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Half a cup (40 g) of dry oats has about 150 kcal, 5 g of protein and 4 g of fibre.
- Oats contain beta-glucan, a soluble fibre that makes porridge thick and filling.
- A whole grain with almost no sugar: about 1 g per 100 g.
- Carbohydrate-dense: about 68 g per 100 g dry, a glycemic load of about 37 per 100 g and about 15 in a 40 g serving.
- Quick and instant oats cook softer and have a higher glycemic index than rolled or steel-cut oats.
- Sugar, honey or syrup on top can easily double the carbohydrates of a bowl.
Calculate the glycemic load of a meal with Oats
Allergens
Recipes with Oats
Frequently Asked Questions
What is the glycemic index of Oats?
Oats has a glycemic index of 55 (Moderate). One cup (27 g) has a glycemic load of 8.6; per 100 g the glycemic load is 31.7.
Is Oats good for people with insulin resistance?
Oats has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Dried barley.
Which form of Oats has the lowest glycemic load?
Among the forms of Oats in this database, Cooked oat has the lowest glycemic load (6.6 per 100 g).
Check Oats in the Logi app, with your portion.
