Oat milk glycemic index
Oat milk has a glycemic index of 69, which is medium. A 250 ml serving (1 glass) has a glycemic load of 8 (low).
Also known as: oat drink, oat beverage
- Serving250 ml
- Available carbs12 g
- Fiber1.3 g
- Sugars5.1 g
- Protein1.7 g
- Calories113 kcal
Serving: 1 glass.
What to know
Oat milk tested medium GI (69), much higher than dairy or soy milk. During manufacture, enzymes break the oat starch into maltose, a fast sugar. Unsweetened soy or almond milk are lower-GI plant milks.
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 ml | 2.5 g | 2 | Low |
| 100 ml | 4.9 g | 3 | Low |
| 250 ml · 1 glass | 12 g | 8 | Low |
| 500 ml · double serving | 25 g | 17 | Medium |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Oat milk compared with other dairy & plant milks
Lower-GI swaps
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Frequently asked questions
Is oat milk low glycemic?
No. With a GI of 69, oat milk is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of oat milk?
A 250 ml serving (1 glass) 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 milk?
With a GI of 69 and a low glycemic load per serving, oat milk 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 milk?
A 250 ml serving has about 13 g of total carbohydrate, including 1.3 g of fiber, leaving 12.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 5.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 45 kcal | 113 kcal |
| Carbohydrates | 5.4 g | 13 g |
| Available carbs | 4.9 g | 12 g |
| Fiber | 0.5 g | 1.3 g |
| Sugars | 2 g | 5.1 g |
| Protein | 0.7 g | 1.7 g |
| Fat | 2.3 g | 5.8 g |
Source: USDA FoodData Central, Oat milk (FNDDS, FDC 2705412). 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.