Oats (whole grain)
Medium GI
GL 54.7 per typical cup (150 g) · GL 36.5 per 100 g
- High beta-glucan fiber content
- Moderate glycemic index
Oats (whole grain) has a glycemic index of 55, higher than plain Barley (50). One typical cup (150 g) adds a glycemic load of 54.7.
Updated Jul 14, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Almond flour has a significantly lower glycemic load (1 vs 36.47), making it a much more stable choice for blood sugar management in baking or porridge-style recipes.
Almond flour - GL 1 per 100 g Chia seeds provide a massive reduction in glycemic load (1 vs 36.47) and can be used to create a similar texture to oatmeal while keeping blood sugar levels steady.
Chia seeds - GL 2.9 per 100 g Flaxseeds offer a much lower glycemic load (2.9 vs 36.47) and are an excellent, nutrient-dense alternative to incorporate into meals for better glycemic control.
Flaxseeds
Forms of Barley
- GI 50 · GL 12 per 100 g
Barley - GI 28 · GL 7 per 100 g pilaf
Barley pilaf - GI 28 · GL 7.9 per 100 g refined
Barley (whole grain, cooked) - GI 28 · GL 8 per 100 g overnight
Barley soaked overnight - Cooked barleyGI 28 · GL 8 per 100 g cooked
- GI 35 · GL 17 per 100 g roti
Barley flatbread - GI 25 · GL 20 per 100 g pearl
Pearl barley - +4 more
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Oats (whole grain) 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 | 66.3 g |
| Sugars (Total) | 0.9 g |
| Natural | 0.9 g |
| Added | 0 g |
| Fiber | 10.6 g |
| Soluble | 4 g |
| Insoluble | 6.6 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 beta-glucan fiber content
- Supports blood sugar control
- Rich in protein and minerals
- Moderate glycemic index
- Contains some saturated fat
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Oats (whole grain)?
Oats (whole grain) has a glycemic index of 55 (Moderate). One typical cup (150 g) has a glycemic load of 54.7; per 100 g the glycemic load is 36.5.
Is Oats (whole grain) good for people with insulin resistance?
Oats (whole grain) has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Almond flour.
Which form of Barley has the lowest glycemic load?
Among the forms of Barley in this database, Barley pilaf has the lowest glycemic load (7 per 100 g).
Check Oats (whole grain) in the Logi app, with your portion.
