Steel-cut oats and chia seeds
Low GI
GL 37.8 per typical cup (150 g) · GL 25.2 per 100 g
- High fiber content
- Moderate calorie density
Steel-cut oats and chia seeds has a glycemic index of 45, lower than plain Oat (55). One typical cup (150 g) adds a glycemic load of 37.8.
Updated Oct 29, 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 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 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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Steel-cut oats and chia seeds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 370 kcal |
| Carbohydrates | 56 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 12 g |
| Soluble | 4 g |
| Insoluble | 8 g |
| Protein | 12 g |
| Fat | 10 g |
| Saturated | 1.5 g |
| Unsaturated | 8 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- High fiber content
- Low glycemic index and load
- No added sugars
- Moderate calorie density
- Some saturated fat
- Processed grain base
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Steel-cut oats and chia seeds?
Steel-cut oats and chia seeds has a glycemic index of 45 (Low). One typical cup (150 g) has a glycemic load of 37.8; per 100 g the glycemic load is 25.2.
Is Steel-cut oats and chia seeds good for people with insulin resistance?
Steel-cut oats and chia seeds has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
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 Steel-cut oats and chia seeds in the Logi app, with your portion.
