Oat bread glycemic index
Oat bread has a glycemic index of 65, which is medium. A 30 g serving (1 slice) has a glycemic load of 9 (low).
Also known as: oatmeal bread
- Serving30 g
- Available carbs13 g
- Fiber1.2 g
- Sugars2.4 g
- Protein2.5 g
- Calories81 kcal
Serving: 1 slice.
What to know
Oat breads averaged a medium GI of 65. Most commercial oat breads are still mainly wheat flour; loaves with a high share of oats or oat bran test lower.
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 | 22 g | 14 | Medium |
| 100 g | 45 g | 29 | High |
| 30 g · 1 slice | 13 g | 9 | Low |
| 60 g · double serving | 27 g | 17 | Medium |
What the studies found
The value of 65 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 6 studies.
Oat bread compared with other bread & bakery
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Frequently asked questions
Is oat bread low glycemic?
No. With a GI of 65, oat bread is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of oat bread?
A 30 g serving (1 slice) has a glycemic load of 9, 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 bread?
With a GI of 65 and a low glycemic load per serving, oat bread 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 bread?
A 30 g serving has about 15 g of total carbohydrate, including 1.2 g of fiber, leaving 13.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 48.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 269 kcal | 81 kcal |
| Carbohydrates | 49 g | 15 g |
| Available carbs | 45 g | 13 g |
| Fiber | 4 g | 1.2 g |
| Sugars | 8.1 g | 2.4 g |
| Protein | 8.4 g | 2.5 g |
| Fat | 4.4 g | 1.3 g |
Source: USDA FoodData Central, Bread, oatmeal (SR Legacy, FDC 172678). 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.