Bran flakes glycemic index
Bran flakes has a glycemic index of 63, which is medium. A 30 g serving (1 bowl, dry) has a glycemic load of 10 (low).
Also known as: wheat bran flakes
- Serving30 g
- Available carbs16 g
- Fiber6.2 g
- Sugars4.6 g
- Protein2.9 g
- Calories108 kcal
Serving: 1 bowl, dry.
What to know
Bran flakes have a medium GI and much more fiber than cornflakes or puffed rice. Adding milk or yogurt and some nuts makes the bowl gentler still.
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 | 27 g | 17 | Medium |
| 100 g | 55 g | 34 | High |
| 30 g · 1 bowl, dry | 16 g | 10 | Low |
| 60 g · double serving | 33 g | 21 | High |
What the studies found
The value of 63 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 3 studies. Results are fairly consistent (50 to 74).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 50 · UK 2005
- 65 · Canada 2007
- 74 · Australia 2000
Bran flakes compared with other breakfast cereals
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Frequently asked questions
Is bran flakes low glycemic?
No. With a GI of 63, bran flakes is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of bran flakes?
A 30 g serving (1 bowl, dry) has a glycemic load of 10, 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 bran flakes?
With a GI of 63 and a low glycemic load per serving, bran flakes 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 bran flakes?
A 30 g serving has about 23 g of total carbohydrate, including 6.2 g of fiber, leaving 16.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 75 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 361 kcal | 108 kcal |
| Carbohydrates | 75 g | 23 g |
| Available carbs | 55 g | 16 g |
| Fiber | 21 g | 6.2 g |
| Sugars | 15 g | 4.6 g |
| Protein | 9.7 g | 2.9 g |
| Fat | 2.4 g | 0.7 g |
Source: USDA FoodData Central, Cereal, bran flakes, plain (FNDDS, FDC 2708456). 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.