Instant oats glycemic index
Instant oats has a glycemic index of 82, which is high. A 40 g serving (dry, makes 1 bowl) has a glycemic load of 20 (high).
Also known as: quick oats, instant oatmeal, oatmeal packets
- Serving40 g
- Available carbs24 g
- Fiber4 g
- Sugars0.6 g
- Protein4.8 g
- Calories145 kcal
Serving: dry, makes 1 bowl (dry weight).
What to know
Instant oats are pre-cooked and rolled very thin, which pushes their GI into the high range (82 on average). Flavored packets usually add sugar too. Rolled or steel-cut oats are better choices.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 30 g | 24 | High |
| 100 g | 60 g | 49 | High |
| 40 g · dry, makes 1 bowl | 24 g | 20 | High |
| 80 g · double serving | 48 g | 39 | High |
What the studies found
The value of 82 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 5 studies. Results are fairly consistent (76 to 87).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 76 · Canada 2010
- 82 · Australia 2003
- 83 · UK 2006
- 83 · China 2005
- 87 · Australia 2007
Instant oats compared with other grains & rice
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Frequently asked questions
Is instant oats low glycemic?
No. With a GI of 82, instant oats is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of instant oats?
A 40 g serving (dry, makes 1 bowl) has a glycemic load of 20, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat instant oats?
With a GI of 82 and a high glycemic load per serving, instant oats is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in instant oats?
A 40 g serving has about 28 g of total carbohydrate, including 4 g of fiber, leaving 23.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 69.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (40 g) | |
|---|---|---|
| Calories | 362 kcal | 145 kcal |
| Carbohydrates | 70 g | 28 g |
| Available carbs | 60 g | 24 g |
| Fiber | 10 g | 4 g |
| Sugars | 1.5 g | 0.6 g |
| Protein | 12 g | 4.8 g |
| Fat | 6.9 g | 2.8 g |
Source: USDA FoodData Central, Cereals, oats, instant, fortified, plain, dry (SR Legacy, FDC 171661). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.