Multigrain bread glycemic index
Multigrain bread has a glycemic index of 56, which is medium. A 30 g serving (1 slice) has a glycemic load of 6 (low).
Also known as: seeded bread, grain bread
- Serving30 g
- Available carbs11 g
- Fiber2.2 g
- Sugars1.9 g
- Protein4 g
- Calories80 kcal
Serving: 1 slice.
What to know
Mixed grain and seed breads averaged a medium GI of 56 across 27 studies, clearly lower than white or whole wheat bread. The more whole grains and seeds, the better.
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 | 18 g | 10 | Low |
| 100 g | 36 g | 20 | High |
| 30 g · 1 slice | 11 g | 6 | Low |
| 60 g · double serving | 22 g | 12 | Medium |
What the studies found
The value of 56 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 27 studies. Results range from 34 to 84. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 34 · Australia 1997
- 43 · Australia 1992
- 45 · Australia 2000
- 52 · Australia 2008
- 52 · Australia 2007
- 54 · Australia 1996
- 55 · Australia 2015
- 56 · Malaysia 2009
- 60 · Philippines 2002
- 62 · UK 2005
- 66 · Philippines 2002
- 69 · Australia 2000
- 75 · New Zealand 2000
- 79 · Australia 2000
- 84 · New Zealand 2000
Multigrain bread compared with other bread & bakery
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Frequently asked questions
Is multigrain bread low glycemic?
No. With a GI of 56, multigrain bread is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of multigrain bread?
A 30 g serving (1 slice) has a glycemic load of 6, 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 multigrain bread?
With a GI of 56 and a low glycemic load per serving, multigrain bread 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 multigrain bread?
A 30 g serving has about 13 g of total carbohydrate, including 2.2 g of fiber, leaving 10.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 43.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 265 kcal | 80 kcal |
| Carbohydrates | 43 g | 13 g |
| Available carbs | 36 g | 11 g |
| Fiber | 7.4 g | 2.2 g |
| Sugars | 6.4 g | 1.9 g |
| Protein | 13 g | 4 g |
| Fat | 4.2 g | 1.3 g |
Source: USDA FoodData Central, Bread, multi-grain (includes whole-grain) (SR Legacy, FDC 168013). 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.