Cereals

GI Value of Cereals

Name of product / food Unit Mass (g) GI GL Recommended
All-Bran flakes, Kellogg’s, with skim milk 1 cup + 188ml 228 Low Medium Recommended
All-Bran Fruitful, Kellogg’s* 1 cup 50 Low Medium
All-Bran Fruitful, Kellogg’s, with low fat milk** 1 cup + 188ml 237 Low Medium
All-Bran, Hi-Fibre, Kellogg’s 1 cup 90 Low Medium Recommended
Bran Flakes, Bokomo / Spar 1 cup 50 Low Medium Recommended
Digestive Bran / wheat bran 1 cup 44 Low Low Recommended
Fibre Plus, Bokomo* 1 cup 90 Low Medium
Future Life Porridge 1/2 cup 50 Low Medium Recommended
Get-On-Up, meal-in-a-glass, powder* 2/5 cup 50 Low Low
Kellogg’s All Bran Hi-Fibre 1 cup 90 Low Medium Recommended
Kellogg’s Hi-Fibre Bran with Fruit & Oats 1 cup 90 Low Medium Recommended
Mealiemeal porridge / phutu, crumbly, cooled 1 cup 140 Low High
Mealiemeal porridge / phutu, stiff, cooled 1 cup 250 Low High
Mealtime Instant, regular (flavours) 1/2 cup 50 Low Medium Recommended
Muesli, apple & cinnamon, Nature’s Source* 1/2 cup 46 Low Medium
Muesli, Fine Form* 1/2 cup 57 Low Medium Recommended
Muesli, mixed berry, Nature’s Source* 1/2 cup 46 Low Medium
Muesli, Morning Harvest, Bokomo* 1/2 cup 57 Low Medium
Muesli, orange & spices, Nature’s Source* 1/2 cup 46 Low Medium
Muesli, Vital* 1/2 cup 60 Low Medium
Oat bran, Jungle, raw 1/3 cup 33 Low Low Recommended
Oats-so-easy, natural, Jungle* 1 packet 50 Low Medium
Pronutro, original, Bokomo, with low fat milk** 1/2 cup + 200ml 245 Low High
Pronutro, wholewheat, apple bake, Bokomo 1/2 cup 45 Low Medium Recommended
Pronutro, wholewheat, original, Bokomo 1/2 cup 45 Low Medium Recommended
Pronutro, wholewheat, original, Bokomo, with LF milk* 1/2 cup+188ml 233 Low Medium
Rice bran** 1 cup 40 Low Low
Semolina / Taystee wheat, cooked 1/2 cup 150 Low Low Recommended
Sorghum porridge, acid added 1 cup 250 Low Low Recommended
Soya Life porridge, dry* 1/2 cup 50 Low Medium
SPP Instameal, porridge, dry* 1/2 cup 50 Low Medium
Up ‘n Go, chocolate, Bokomo* 1 box 250 Low Medium
Up ‘n Go, vanilla, Bokomo* 1 box 250 Low Medium
All-Bran Flakes, Kellogg’s 1 cup 40 Medium Medium
All-Bran Honey Nut Crunch flakes, Kellogg’s 1 cup 50 Medium Medium
Coco Pops Crunchers, Kellogg’s 1 cup 33 Medium Medium
Creamy pap, Mabele, Nestlé , dry powder 1/4 cup 25 Medium Medium
Creamy pap, Mabele, Nestlé, with low fat milk* 1/4 cup + 175ml 200 Medium Medium
Frosties, Kellogg’s 1 cup 40 Medium High
Kellogg.’s Special k Berry Muesli 1/2 cup 50 Medium High
Kellogg’s Special K Tropical Muesli 1/2 cup 50 Medium High
Maximize cereal, Bokomo 1 cup 30 Medium Medium
Oats, Bokomo/Pick ‘n Pay/Spar/Woolworths, cooked* 1 cup 220 Medium Medium
Oats, Bokomo/Pick ‘n Pay/Spar/Woolworths, raw 1/3 cup 30 Medium Medium
Oats, Jungle, cooked* 1 cup 220 Medium Medium
Oats, Nature’s Source, cooked* 1 cup 220 Medium Medium
Oats, Nature’s Source, raw 1/3 cup 30 Medium Medium
Pronutro flakes, Bokomo 1 cup 40 Medium Medium
Pronutro flakes, Bokomo, with low fat milk 1 cup + 125ml 165 Medium Medium
Quick Break bran & raisin cereal bar, Bokomo* 1 bar 32 Medium Medium
Shredded wheat 1 biscuit 25 Medium Low
Strawberry Pops, Kellogg’s 1 cup 30 Medium Medium
All-Bran toasted muesli, Kellogg’s 1/2 cup 40 High Medium
Caramel Coco Pops, Kellogg’s 1 cup 30 High Medium
Coco Pops, Kellogg’s 1 cup 30 High High
Cornflakes, Kellogg’s 1 cup 40 High High
Crunchy Nut cornflakes, Kellogg’s 1 cup 50 High High
E-Pap 1/2 cup 50 High High
Fruit Loops, Kellogg’s 1 cup 36 High High
Mabella porridge, hot, no sugar 1 cup 250 High Medium
Mealiemeal porrdige / phutu, stiff, hot 1 cup 250 High High
Mealiemeal porridge / phutu, crumbly, hot 1 cup 140 High High
Mealiemeal porridge, soft, no sugar 1 cup 250 High High
Morvite porridge, original, Jungle, dry powder 1/2 cup 45 High High
Morvite porridge, strawberry, Jungle, dry powder 1/2 cup 45 High High
Oat bran, Jungle, cooked 1 cup 220 High Medium
Oats, Jungle, raw 1/3 cup 30 High Medium
Oats, Tiger, cooked* 1 cup 220 High Medium
Oats, Tiger, raw 1/3 cup 30 High Medium
Oats-so-easy, flavours, Jungle* 1 packet 50 High High
Pronutro, chocolate, Bokomo 1/2 cup 45 High High
Pronutro, chocolate, Bokomo, with low fat milk** 1/2 cup + 200ml 245 High High
Pronutro, original, Bokomo 1/2 cup 45 High High
Pronutro, strawberry, Bokomo 1/2 cup 45 High Medium
Pronutro, wholewheat, honeymelt, Bokomo 1/2 cup 45 High Medium
Puffed wheat cereal 1 cup 36 High Medium
Rice Krispies, Kellogg’s 1 cup 40 High High
Sorghum porridge, fermented 1 cup 250 High Medium
Special K, Kellogg’s 1 cup 50 High High
Weetbix, Bokomo 2 biscuits 40 High Medium
Weetbix, sugar free, Bokomo 2 biscuits 38 High Medium
* High In Fat & ** Very High In Fat