Oats has a low glycemic index of 55 (typical range 50 to 60). A serving of 40 g dry has a glycemic load of 13, which is medium. Per 100 g it provides 379 calories, 13.2 g protein, 67.7 g carbohydrate (10.1 g fiber, 1 g sugars) and 6.5 g fat.
Serving used for glycemic load: 40 g dry.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 379 kcal | 152 kcal |
| Protein | 13.2 g | 5.3 g |
| Carbohydrate | 67.7 g | 27.1 g |
| Fiber | 10.1 g | 4 g |
| Sugars | 1 g | 0.4 g |
| Fat | 6.5 g | 2.6 g |
| Saturated fat | 1.1 g | 0.4 g |
| Sodium | 6 mg | 2 mg |
| Potassium | 362 mg | 145 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Bulgur | 48 | 12 |
| Couscous | 65 | 12 |
| Teff | 57 | 10 |
| Hulled Barley | 25 | 6 |
Oats has a glycemic index of 55, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 40 g dry serving is 13, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of oats has a glycemic load of 13 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Oats has 379 calories per 100 g, and about 152 calories in a 40 g dry serving.
Oats is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Cereals, oats, regular and quick, not fortified, dry” (FDC 173904). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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