Whole grain oats (minimal processing, no added sugar)
Medium GI
GL 32.4 per cup (90 g) · GL 36 per 100 g
- High fiber content (notably beta-glucan)
- High glycemic load (36)
Whole grain oats (minimal processing, no added sugar) has a glycemic index of 55, the same as plain Oat (55). One cup (90 g) adds a glycemic load of 32.4.
Updated Jul 4, 2026 · Sources: USDA FoodData Central #2346396 , Logi Nutrition Team · Not medical advice · Report an error
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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
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Whole grain oats (minimal processing, no added sugar) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 6 g | 2 |
| 1/2 cup (typical serving) | 40 g | 14.4 |
| 1 cup | 90 g | 32.4 |
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 | 4.24 g |
| Insoluble | 6.36 g |
| Protein | 16.9 g |
| Fat | 6.9 g |
| Saturated | 1.2 g |
| Unsaturated | 5.7 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content (notably beta-glucan)
- Good source of plant-based protein
- Very low sugar content
- High glycemic load (36)
- High carbohydrate density
- Impacts blood glucose levels significantly
Allergens
Recipes with Whole grain oats (minimal processing, no added sugar)
-
Low-Glycemic Baked Oats 28 min · 5 ingredients · easy -
Blood Sugar-Friendly Banana Oat Pancakes 25 min · 14 ingredients · medium -
Matcha Overnight Oats 370 min · 8 ingredients · easy -
Low-Glycemic Muesli Energy Bars 40 min · 12 ingredients · easy -
Low-Glycemic Mushroom-Stuffed Butternut Squash Rings 70 min · 7 ingredients · medium -
Oatmeal with Banana 10 min · 3 ingredients · easy -
Low-Glycemic Summer Stone Fruit Crisp with Oat-Almond Topping 65 min · 13 ingredients · medium -
Low-Glycemic Three-Grain Berry Muffins with Lime 33 min · 12 ingredients · easy -
Multi-Grain Blood Sugar Friendly Pancakes 70 min · 10 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Whole grain oats (minimal processing, no added sugar)?
Whole grain oats (minimal processing, no added sugar) has a glycemic index of 55 (Moderate). One cup (90 g) has a glycemic load of 32.4; per 100 g the glycemic load is 36.
Is Whole grain oats (minimal processing, no added sugar) good for people with insulin resistance?
Whole grain oats (minimal processing, no added sugar) has a medium glycemic index (55). 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?
Among the forms of Oat in this database, Cooked oats has the lowest glycemic load (7 per 100 g).
Check Whole grain oats (minimal processing, no added sugar) in the Logi app, with your portion.
