Oat bran glycemic index
Oat bran has a glycemic index of 51, which is low. A 30 g serving (about 1/3 cup dry) has a glycemic load of 8 (low).
Also known as: oatbran
- Serving30 g
- Available carbs15 g
- Fiber4.6 g
- Sugars0.4 g
- Protein5.2 g
- Calories74 kcal
Serving: about 1/3 cup dry.
What to know
Oat bran concentrates the beta-glucan fiber of oats and has a low GI. A spoonful stirred into cereal, yogurt or smoothies helps slow the digestion of the whole meal.
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 | 25 g | 13 | Medium |
| 100 g | 51 g | 26 | High |
| 30 g · about 1/3 cup dry | 15 g | 8 | Low |
| 60 g · double serving | 30 g | 16 | Medium |
What the studies found
The value of 51 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results range from 31 to 60. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 31 · Australia 1995
- 51 · Canada 1992
- 60 · Canada 1984
Oat bran compared with other grains & rice
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Frequently asked questions
Is oat bran low glycemic?
Yes. With a GI of 51, oat bran is in the low range (55 or less).
What is the glycemic load of oat bran?
A 30 g serving (about 1/3 cup dry) has a glycemic load of 8, which is low. 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 oat bran?
With a GI of 51 and a low glycemic load per serving, oat bran usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in oat bran?
A 30 g serving has about 20 g of total carbohydrate, including 4.6 g of fiber, leaving 15.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 66.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 246 kcal | 74 kcal |
| Carbohydrates | 66 g | 20 g |
| Available carbs | 51 g | 15 g |
| Fiber | 15 g | 4.6 g |
| Sugars | 1.5 g | 0.4 g |
| Protein | 17 g | 5.2 g |
| Fat | 7 g | 2.1 g |
Source: USDA FoodData Central, Oat bran, raw (SR Legacy, FDC 168872). 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.