How many carbs are in cereal?
One cup of a typical dry cereal has about 42g of carbohydrate and 37g of net carbs. Sweetened cereals run even higher. Bran-based cereals with more fiber run lower.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup dry (55g) | 41.6g | 5.0g | 36.6g |
| 100 grams | 75.7g | 9.1g | 66.6g |
Net carbs
One cup of dry cereal has about 37g of net carbs, which is total carbs (42g) minus fiber (5g). High-fiber bran cereals can have net carbs as low as 15 to 20g per cup. Sweetened flakes or puffs may have 45g or more with very little fiber. See the net carbs guide.
Glycemic index of cereal
The glycemic index of cereal is about 74. Many breakfast cereals have a high glycemic index because the grains are heavily processed, extruded, or flaked. Puffed rice and cornflakes sit above 80. Oat-based and bran-based cereals can run 40 to 55 depending on processing. The USDA data here reflects a typical processed cereal.
For diabetes
Breakfast cereal is a high-risk food for blood sugar management. Even a moderate one-cup portion of standard cereal delivers 42g of carbs with a high GI, and most people pour two or more cups. Adding milk adds another 12g of carbs per cup. Cereals marketed as 'heart healthy' or 'whole grain' vary widely and must be read label by label. Fiber content above 5g per serving is a meaningful signal that the glycemic response will be slower. See the diabetes carb-counting guide.
Keto and low carb
One cup of cereal has about 37g of net carbs. Standard cereal does not fit keto. Granola also does not fit. Grain-free cereal alternatives made from nuts and seeds exist and typically have 5 to 8g of net carbs per serving.
Good to know
Serving sizes on cereal boxes are set by the RACC (reference amount customarily consumed) rules, typically 30 to 55g dry. Most people pour substantially more than this. A study published in the journal Appetite found that self-poured cereal servings averaged about 150% to 200% of the labeled portion. Measuring your cereal with a kitchen scale once gives a reliable baseline for future portions.
Full nutrition (per 100g)
- Calories: 352.0 kcal
- Carbohydrate: 75.7g
- Fiber: 9.1g
- Sugars: 20.0g
- Protein: 11.2g
- Fat: 3.3g
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Get the appFrequently asked questions
How many carbs are in cereal?
One cup (55g) of a typical processed dry cereal has about 42g of carbohydrate. Sweetened varieties run higher. High-fiber bran cereals run significantly lower.
How many net carbs are in cereal?
One cup of typical cereal has about 37g of net carbs, subtracting 5g of fiber. High-fiber cereals can drop below 20g of net carbs per cup.
Which cereal has the lowest carbs?
High-fiber bran cereals typically have the lowest net carbs, often 15 to 20g per cup. Avoid puffed and sweetened cereals, which have minimal fiber and 40g or more of carbs per cup.
Is cereal keto?
Standard cereal is not keto. One cup has about 37g of net carbs. Grain-free nut-and-seed cereal products exist with 5 to 8g of net carbs per serving.
Does adding milk to cereal raise the carbs a lot?
One cup of whole milk adds about 12g of carbs. Skim milk is similar. Unsweetened almond milk adds only about 1 to 2g of carbs per cup.