Shredded wheat glycemic index
Shredded wheat has a glycemic index of 67, which is medium. A 30 g serving (1 bowl, dry) has a glycemic load of 14 (medium).
Also known as: mini wheats
- Serving30 g
- Available carbs21 g
- Fiber3.7 g
- Sugars0.3 g
- Protein3.5 g
- Calories105 kcal
Serving: 1 bowl, dry.
What to know
Shredded wheat is 100% whole grain with no added sugar in its plain form, and has a medium-to-high GI. Adding milk, nuts and berries lowers the impact of the bowl.
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 | 35 g | 23 | High |
| 100 g | 69 g | 46 | High |
| 30 g · 1 bowl, dry | 21 g | 14 | Medium |
| 60 g · double serving | 41 g | 28 | High |
What the studies found
The value of 67 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (62 to 84).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 62 · Australia 1994
- 67 · Canada 1981
- 84 · Canada 1992
Shredded wheat compared with other breakfast cereals
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Frequently asked questions
Is shredded wheat low glycemic?
No. With a GI of 67, shredded wheat is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of shredded wheat?
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 shredded wheat?
With a GI of 67 and a medium glycemic load per serving, shredded wheat 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 shredded wheat?
A 30 g serving has about 24 g of total carbohydrate, including 3.7 g of fiber, leaving 20.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 81.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 351 kcal | 105 kcal |
| Carbohydrates | 81 g | 24 g |
| Available carbs | 69 g | 21 g |
| Fiber | 12 g | 3.7 g |
| Sugars | 0.9 g | 0.3 g |
| Protein | 12 g | 3.5 g |
| Fat | 2.1 g | 0.6 g |
Source: USDA FoodData Central, Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size (SR Legacy, FDC 173911). 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.