Cheerios glycemic index
Cheerios has a glycemic index of 75, which is high. A 30 g serving (1 bowl, dry) has a glycemic load of 14 (medium).
Also known as: oat rings, toasted oat cereal
- Serving30 g
- Available carbs19 g
- Fiber3 g
- Sugars1.4 g
- Protein3.7 g
- Calories112 kcal
Serving: 1 bowl, dry.
What to know
Despite being oat-based, Cheerios tested high GI because the oats are finely milled and puffed. Rolled oat porridge is a lower-GI oat breakfast.
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 | 32 g | 24 | High |
| 100 g | 63 g | 47 | High |
| 30 g · 1 bowl, dry | 19 g | 14 | Medium |
| 60 g · double serving | 38 g | 28 | High |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Cheerios compared with other breakfast cereals
Lower-GI swaps
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Frequently asked questions
Is cheerios low glycemic?
No. With a GI of 75, cheerios is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of cheerios?
A 30 g serving (1 bowl, dry) has a glycemic load of 14, which is medium. 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 cheerios?
With a GI of 75 and a medium glycemic load per serving, cheerios can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in cheerios?
A 30 g serving has about 22 g of total carbohydrate, including 3 g of fiber, leaving 18.9 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 73.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 372 kcal | 112 kcal |
| Carbohydrates | 73 g | 22 g |
| Available carbs | 63 g | 19 g |
| Fiber | 10 g | 3 g |
| Sugars | 4.5 g | 1.4 g |
| Protein | 12 g | 3.7 g |
| Fat | 6.6 g | 2 g |
Source: USDA FoodData Central, Cereals ready-to-eat, GENERAL MILLS, CHEERIOS (SR Legacy, FDC 173884). 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.