Black oats
Medium GI
GL 36 per 100 g
- Significant fiber content
- High glycemic load (36)
Black oats has a glycemic index of 55, the same as plain Oat (55).
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 11 per 100 g It has a significantly lower glycemic load and provides a more complete amino acid profile than black oats.
Cooked Quinoa - GL 1 per 100 g They have almost zero net carbohydrates and a minimal impact on blood glucose levels.
Chia seeds - GL 1 per 100 g It is a non-starchy vegetable alternative with a negligible glycemic load, making it ideal for managing insulin resistance.
Finely chopped cauliflower (cauliflower rice)
Forms of Oat
- GI 55 · GL 36.3 per 100 g
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 - +7 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Black oats 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) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 10.6 g |
| Soluble | 3.2 g |
| Insoluble | 7.4 g |
| Protein | 16.9 g |
| Fat | 7 g |
| Saturated | 1.2 g |
| Unsaturated | 5.8 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Significant fiber content
- High protein concentration
- High glycemic load (36)
- High net carbohydrate content
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Black oats?
Black oats has a glycemic index of 55 (Moderate) and a glycemic load of 36 per 100 g.
Is Black oats good for people with insulin resistance?
Black oats has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Cooked Quinoa.
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 Black oats in the Logi app, with your portion.
