Cooked oats
Medium GI
GL 10.5 per typical cup (150 g) · GL 7 per 100 g
- Low glycemic load
- Moderate glycemic index
Cooked oats has a glycemic index of 58, higher than plain Oat (55). One typical cup (150 g) adds a glycemic load of 10.5.
Updated Oct 22, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Forms of Oat
- GI 55 · GL 36.3 per 100 g
Oat - 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 - Thin oatsGI 55 · GL 33 per 100 g quick
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Cooked 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 | 71 kcal |
| Carbohydrates | 12 g |
| Sugars (Total) | 0.3 g |
| Natural | 0.3 g |
| Added | 0 g |
| Fiber | 1.7 g |
| Soluble | 0.68 g |
| Insoluble | 1.02 g |
| Protein | 2.5 g |
| Fat | 1.4 g |
| Saturated | 0.2 g |
| Unsaturated | 1.2 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
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cooked oats?
Cooked oats has a glycemic index of 58 (Moderate). One typical cup (150 g) has a glycemic load of 10.5; per 100 g the glycemic load is 7.
Is Cooked oats good for people with insulin resistance?
Cooked oats has a medium glycemic index (58). It fits in moderation, ideally with protein or fat; a lower-load alternative is Chia seeds.
Which form of Oat has the lowest glycemic load?
Cooked oats has the lowest glycemic load of all forms of Oat in this database (7 per 100 g).
Check Cooked oats in the Logi app, with your portion.
