Rice Krispies glycemic index
Rice Krispies has a glycemic index of 88, which is high. A 30 g serving (1 bowl, dry) has a glycemic load of 21 (high).
Also known as: puffed rice cereal, Rice Bubbles, crisped rice
- Serving30 g
- Available carbs24 g
- Fiber0.1 g
- Sugars3 g
- Protein2.1 g
- Calories107 kcal
Serving: 1 bowl, dry.
What to know
Puffed rice cereals are among the highest-GI foods: puffing makes the starch very easy to digest. They also contain little fiber or protein to slow things down.
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 | 40 g | 35 | High |
| 100 g | 79 g | 70 | High |
| 30 g · 1 bowl, dry | 24 g | 21 | High |
| 60 g · double serving | 48 g | 42 | High |
What the studies found
The value of 88 is the median of 4 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (83 to 95).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 83 · Canada 1992
- 85 · Australia 2000
- 92 · Australia 2007
- 95 · Australia 1984
Rice Krispies compared with other breakfast cereals
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Frequently asked questions
Is rice krispies low glycemic?
No. With a GI of 88, rice krispies is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of rice krispies?
A 30 g serving (1 bowl, dry) has a glycemic load of 21, which is high. 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 rice krispies?
With a GI of 88 and a high glycemic load per serving, rice krispies is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in rice krispies?
A 30 g serving has about 24 g of total carbohydrate, including 0.1 g of fiber, leaving 23.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 79.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 358 kcal | 107 kcal |
| Carbohydrates | 80 g | 24 g |
| Available carbs | 79 g | 24 g |
| Fiber | 0.4 g | 0.1 g |
| Sugars | 9.9 g | 3 g |
| Protein | 7 g | 2.1 g |
| Fat | 1.2 g | 0.4 g |
Source: USDA FoodData Central, Cereal, rice crispy, plain (FNDDS, FDC 2708455). 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.