Rolled oats
Also known as: jai, oatmeal
Generally a good everyday choice in sensible portions.
High in soluble fibre (beta-glucan), which slows glucose absorption.
Portion guide
½ cup dry (about 40 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per ½ cup dry
| Calories | 150 kcal |
|---|---|
| Total carbohydrates | 27 g |
| Protein | 5 g |
| Fat | 3 g |
| Fibre | 4 g |
| Sugars | 1 g |
Glycaemic index (GI): 55 · Glycaemic load (GL): 13
Better ways to cook it
- Choose whole-grain versions
- Add vegetables and a protein
Practical advice
- A good everyday choice in sensible portions
Detailed clinical explanation
Low glycaemic impact at the stated portion because of fibre, protein or low carbohydrate content.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
Related foods
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burghul, daliya
Whole grain with a lower GI than rice.
Portion: ½ cup cooked (about 91 g)
Freekeh
frikeh
Roasted green wheat — high in fibre.
Portion: ½ cup cooked (about 80 g)
Quinoa
kinwa
Higher-protein grain alternative.
Portion: ½ cup cooked (about 90 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food