Oatmeal (rolled oats) glycemic index
Oatmeal (rolled oats) has a glycemic index of 58, which is medium. A 40 g serving (dry, makes 1 bowl) has a glycemic load of 13 (medium).
Also known as: porridge, rolled oats, old-fashioned oats
- Serving40 g
- Available carbs23 g
- Fiber4 g
- Sugars0.4 g
- Protein5.3 g
- Calories152 kcal
Serving: dry, makes 1 bowl (dry weight).
What to know
Porridge from rolled oats has a medium GI (58). The less processed the oat, the lower the GI: steel-cut oats average 52, while instant oats average 82. Adding milk, yogurt, nuts or seeds lowers the meal's impact further.
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 | 29 g | 17 | Medium |
| 100 g | 58 g | 33 | High |
| 40 g · dry, makes 1 bowl | 23 g | 13 | Medium |
| 80 g · double serving | 46 g | 27 | High |
What the studies found
The value of 58 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 8 studies.
Oatmeal (rolled oats) compared with other grains & rice
Lower-GI swaps
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is oatmeal (rolled oats) low glycemic?
No. With a GI of 58, oatmeal (rolled oats) is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of oatmeal (rolled oats)?
A 40 g serving (dry, makes 1 bowl) has a glycemic load of 13, which is medium. 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 oatmeal (rolled oats)?
With a GI of 58 and a medium glycemic load per serving, oatmeal (rolled oats) can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in oatmeal (rolled oats)?
A 40 g serving has about 27 g of total carbohydrate, including 4 g of fiber, leaving 23 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 67.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (40 g) | |
|---|---|---|
| Calories | 379 kcal | 152 kcal |
| Carbohydrates | 68 g | 27 g |
| Available carbs | 58 g | 23 g |
| Fiber | 10 g | 4 g |
| Sugars | 1 g | 0.4 g |
| Protein | 13 g | 5.3 g |
| Fat | 6.5 g | 2.6 g |
Source: USDA FoodData Central, Cereals, oats, regular and quick, not fortified, dry (SR Legacy, FDC 173904). 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.