Cereal Glycemic Index List: 50+ Breakfast Cereals Ranked by GI
Glycemic index of 50+ popular breakfast cereals ranked from lowest to highest. See which cereals spike blood sugar and which keep it stable.
TL;DR: Most commercial breakfast cereals are high GI (70+) due to the extrusion and puffing processes used in manufacturing. All-Bran (42), natural muesli (49), and steel-cut oats (42) are the best choices. Corn-based and rice-based cereals are consistently the highest. Adding milk, nuts, and berries to any cereal lowers the overall glycemic response.
How to Use This Cereal GI List
This chart ranks 50+ breakfast cereals by glycemic index, including popular branded cereals and generic cereal types. Each entry includes the GI, a standard serving size, carbohydrate content, and glycemic load.
Cereals are listed from lowest to highest GI. Use this to compare your current breakfast cereal to alternatives and understand why the processing method matters more than the grain type.
Complete Cereal Glycemic Index Table
| Cereal | GI | Serving | Carbs (g) | GL | GI Rating |
|---|---|---|---|---|---|
| All-Bran (Kellogg’s) | 42 | 30g | 15 | 6 | Low |
| Steel-cut oats (cooked) | 42 | 40g dry / 250g cooked | 27 | 11 | Low |
| Oat bran, raw | 44 | 30g | 18 | 8 | Low |
| All-Bran Buds | 45 | 30g | 20 | 9 | Low |
| Natural muesli (no added sugar) | 49 | 30g | 18 | 9 | Low |
| Traditional porridge (rolled oats) | 55 | 40g dry / 250g cooked | 27 | 15 | Low |
| Muesli, toasted | 55 | 30g | 18 | 10 | Low |
| Granola, low sugar/natural | 55 | 30g | 19 | 10 | Low |
| Special K (Kellogg’s) | 56 | 30g | 22 | 12 | Medium |
| Mini-Wheats / Frosted Mini-Wheats | 58 | 30g | 22 | 13 | Medium |
| Bran Flakes | 55 | 30g | 20 | 11 | Low |
| Raisin Bran | 61 | 30g | 25 | 15 | Medium |
| Honey Nut Cheerios | 63 | 30g | 23 | 14 | Medium |
| Alpen muesli | 55 | 30g | 19 | 10 | Low |
| Grape-Nuts (Post) | 71 | 30g | 23 | 16 | High |
| Nutri-Grain (Kellogg’s) | 66 | 30g | 24 | 16 | Medium |
| Life (Quaker) | 66 | 30g | 22 | 15 | Medium |
| Oatmeal, instant (plain) | 79 | 35g dry | 26 | 21 | High |
| Oatmeal, instant (flavored) | 83 | 35g dry | 30 | 25 | High |
| Weetabix | 69 | 2 biscuits (38g) | 26 | 18 | Medium |
| Weet-Bix | 69 | 2 biscuits (30g) | 20 | 14 | Medium |
| Cream of Wheat, regular | 66 | 35g dry | 24 | 16 | Medium |
| Cream of Wheat, instant | 74 | 35g dry | 24 | 18 | High |
| Shredded Wheat | 75 | 30g | 22 | 17 | High |
| Cheerios (General Mills) | 74 | 30g | 20 | 15 | High |
| Froot Loops (Kellogg’s) | 69 | 30g | 25 | 17 | Medium |
| Lucky Charms | 70 | 30g | 23 | 16 | High |
| Apple Jacks | 70 | 30g | 25 | 18 | High |
| Golden Grahams | 71 | 30g | 24 | 17 | High |
| Frosted Flakes / Frosties | 73 | 30g | 27 | 20 | High |
| Cap’n Crunch | 72 | 30g | 23 | 17 | High |
| Honey Smacks / Sugar Puffs | 71 | 30g | 24 | 17 | High |
| Corn Chex | 75 | 30g | 24 | 18 | High |
| Rice Chex | 78 | 30g | 23 | 18 | High |
| Total (General Mills) | 76 | 30g | 22 | 17 | High |
| Corn Pops | 80 | 30g | 26 | 21 | High |
| Coco Pops / Cocoa Krispies | 77 | 30g | 25 | 19 | High |
| Cookie Crisp | 73 | 30g | 24 | 18 | High |
| Corn Flakes (Kellogg’s) | 81 | 30g | 24 | 19 | High |
| Crispix | 81 | 30g | 24 | 19 | High |
| Rice Krispies (Kellogg’s) | 82 | 30g | 26 | 21 | High |
| Puffed wheat | 80 | 30g | 22 | 18 | High |
| Puffed rice | 82 | 30g | 26 | 21 | High |
| Rice Bubbles | 82 | 30g | 26 | 21 | High |
| Instant grits | 75 | 35g dry | 26 | 20 | High |
Cereal Categories by Processing Method
The manufacturing process is the single biggest determinant of cereal GI. Here is how different processing methods affect glycemic impact:
| Processing Method | Examples | Typical GI Range | Why |
|---|---|---|---|
| Minimal (cut/rolled) | Steel-cut oats, rolled oats | 42-55 | Intact or lightly processed starch structure |
| Bran-based | All-Bran, Bran Flakes | 42-55 | High fiber slows digestion |
| Mixed/compressed | Muesli, granola | 49-55 | Mixed ingredients, less processing |
| Biscuit/shredded | Weetabix, Shredded Wheat, Mini-Wheats | 58-75 | Moderate processing, some structure |
| Extruded | Cheerios, Froot Loops, Life | 66-74 | High-temp extrusion pre-digests starch |
| Flaked | Corn Flakes, Special K, Bran Flakes | 56-81 | Thin flakes = rapid digestion |
| Puffed | Rice Krispies, Puffed Wheat, Corn Pops | 78-82 | Expansion maximizes starch accessibility |
How Added Sugar Affects Cereal GI
Counterintuitively, added sugar does not always raise cereal GI. Sucrose (table sugar) has a GI of 65, which is lower than the puffed cereal base (GI 80+). The processing method matters more than the sugar content.
| Cereal | Sugar per Serving | GI |
|---|---|---|
| Corn Flakes (low sugar) | 2.4g | 81 |
| Frosted Flakes (high sugar) | 12g | 73 |
| Rice Krispies (low sugar) | 3g | 82 |
| Coco Pops (high sugar) | 9g | 77 |
| Puffed Wheat (no sugar) | 0g | 80 |
The sugar coating on Frosted Flakes actually lowers its GI slightly compared to plain Corn Flakes because sucrose (GI 65) replaces some of the ultra-high-GI puffed corn starch. This does not make Frosted Flakes healthy, but it illustrates why sugar content alone is a poor predictor of glycemic impact.
How to Lower Your Cereal’s Glycemic Impact
Even if you choose a higher-GI cereal, these additions reduce the overall glycemic response of the meal:
| Addition | Estimated GI Reduction | How It Works |
|---|---|---|
| Full-fat milk (vs. skim) | -5 to -8 | Fat slows gastric emptying |
| Handful of nuts/seeds | -8 to -12 | Fat + protein + fiber |
| Greek yogurt (instead of milk) | -10 to -15 | High protein, low GI (12) |
| Fresh berries | -3 to -5 | Fiber + low-GI carbs replace some cereal |
| Cinnamon (1 tsp) | -2 to -5 | May improve insulin sensitivity |
| Protein powder (in oats) | -8 to -12 | Protein slows digestion |
How to Read This Chart
Cereal GI values follow the standard classification:
-
Low GI (55 or below): All-Bran, steel-cut oats, natural muesli, rolled oats porridge, and bran flakes. These are the best daily breakfast choices for blood sugar management. They are minimally processed and high in fiber.
-
Medium GI (56-69): Special K, Mini-Wheats, Raisin Bran, Weetabix, and some granolas. These are moderate choices. Pairing with protein (Greek yogurt, nuts) brings the meal’s glycemic response closer to low-GI territory.
-
High GI (70 or above): Most popular branded cereals including Corn Flakes, Rice Krispies, Cheerios, Frosted Flakes, and all puffed cereals. These cause rapid blood sugar spikes and are best either avoided or combined with significant protein and fat.
The GL column accounts for a standard 30g serving, which is often smaller than what most people actually pour. If you fill a large bowl, your actual GL may be 1.5-2 times the listed value.
Key Takeaways
- Most popular cereals are high GI. Of the 50+ cereals listed, the majority score above 70. Cereal manufacturing processes are inherently GI-raising.
- Bran is the best cereal ingredient for blood sugar. All-Bran (42) and Bran Flakes (55) score dramatically lower than their non-bran counterparts because the insoluble fiber physically slows starch digestion.
- Puffed and flaked cereals are the worst. Puffing and flaking maximize starch surface area, making these cereals some of the highest-GI foods in existence. Rice Krispies (82) and Corn Flakes (81) are comparable to pure glucose tablets (100).
- The cereal bowl context matters. A bowl of Corn Flakes with skim milk is a very different glycemic event than the same cereal with full-fat Greek yogurt, walnuts, and blueberries. Build a balanced bowl.
- Instant oatmeal is not the same as oatmeal. Steel-cut oats (42) and instant oatmeal (79-83) are almost 40 GI points apart. The “oatmeal is healthy” message needs the caveat of “which kind.”
Everyone’s glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions. Download for iOS or Android to discover your personal glycemic profile.
Related Resources
Track Your Personal Glucose Response
Everyone's glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions.
Frequently Asked Questions
What cereal has the lowest glycemic index?
All-Bran (GI 42) and natural muesli (GI 49) have the lowest glycemic index among widely available cereals. Steel-cut oats (42) are tied with All-Bran. The high fiber content in bran-based cereals is the primary reason for their low GI.
Are Cheerios high glycemic?
Yes. Regular Cheerios have a GI of 74, which is high. Despite being marketed as heart-healthy, the puffing process breaks down the oat starch structure. Steel-cut oats (GI 42) or rolled oats porridge (GI 55) are much better oat-based breakfast choices.
Why are most breakfast cereals high GI?
Commercial cereal manufacturing involves extrusion, puffing, and flaking at high temperatures. These processes pre-gelatinize the starch, making it instantly available for digestion. The result is that even whole grain cereals often have high GI values once processed into flakes or puffs.