7 foods · 1 low GI
Glycemic index of breakfast cereals
Breakfast cereals vary widely. Puffed and flaked cereals like cornflakes and puffed rice are among the highest-GI foods tested, while muesli, granola and bran cereals are lower. Milk or yogurt and a handful of nuts lower the effect of any bowl.
| Serving | Level | |||
|---|---|---|---|---|
| Granolatoasted muesli | 53 | 7 | 30 g | Low |
| Bran flakeswheat bran flakes | 63 | 10 | 30 g | Medium |
| Shredded wheatShredded Wheat | 67 | 14 | 30 g | Medium |
| WeetabixWeet-Bix | 71 | 15 | 30 g | High |
| Cheeriosoat rings | 75 | 14 | 30 g | High |
| Cornflakescorn flakes | 80 | 18 | 30 g | High |
| Rice Krispiespuffed rice cereal | 88 | 21 | 30 g | High |
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Other categories
Fruits25 foodsVegetables & tubers32 foodsGrains & rice20 foodsBread & bakery17 foodsPasta & noodles10 foodsLegumes13 foodsDairy & plant milks9 foodsNuts & seeds8 foodsSnacks & crackers8 foodsSweets & desserts18 foodsSugars & sweeteners8 foodsDrinks11 foodsDishes8 foodsMeat, fish & eggs8 foodsOils & fats2 foods
Sources: Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632 · USDA FoodData Central · Methodology & sources · Data last reviewed 2026-09-29.