Oatmeal
Every 100 g of Oatmeal contains 68 kcal and 10.3 g of available carbohydrate. Its glycemic index is 55 (Low), the average of 9 studies in the International GI Tables (Atkinson 2021). A typical 250 g portion has a glycemic load of 14.2 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Oats are rich in soluble beta-glucan fibre, which increases fullness and slows digestion.
Best preparation methods
Choose whole rolled or steel-cut oats instead of instant oats, and add nuts or milk instead of sugar.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 68 kcal | 170 kcal |
| Protein | 2.4 g | 6 g |
| Carbohydrate | 12 g | 30 g |
| Available carbohydrate | 10.3 g | 25.8 g |
| Fat | 1.4 g | 3.5 g |
| Dietary fibre | 1.7 g | 4.2 g |
| Insulin index | 40 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 5 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Oatmeal good for weight loss?
It can fit a balanced plan with portion control: a 250 g portion gives 170 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Oatmeal affect blood sugar?
Its glycemic index is 55 (Low) according to Atkinson 2021. A typical 250 g portion has a glycemic load of 14.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Oatmeal?
A typical 250 g portion of Oatmeal provides about 170 kcal, 6 g protein, 30 g carbohydrate, 3.5 g fat and 4.2 g fibre.
Approved value: average of 9 studies (range 48–76), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.