Is Kellogg's All Bran low glycemic?

December 7, 2025 •

4 min read

According to Healthline, wheat bran cereals like Kellogg's All-Bran typically have one of the lowest glycemic index (GI) ratings among breakfast cereals. This is largely due to its significant dietary fiber content, which helps regulate blood sugar levels after consumption.

Quick Summary

Kellogg's All Bran is considered a low glycemic food because its high fiber content slows the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar.

Key Points

Low Glycemic Index: All Bran generally has a low GI rating, typically ranging from 45 to 54, categorizing it as a low glycemic food.
High Fiber Content: The cereal's low GI is a direct result of its high dietary fiber, particularly wheat bran, which slows carbohydrate digestion and glucose absorption.
Glycemic Load Matters: All Bran also has a low glycemic load (GL), meaning a standard portion will have a minimal impact on blood sugar, which is more relevant for real-world consumption than GI alone.
Supports Blood Sugar Management: Choosing low glycemic foods like All Bran helps prevent rapid blood sugar spikes, making it a good option for people with diabetes or those looking for more stable energy.
Combine for a Balanced Meal: The glycemic effect can be further improved by pairing All Bran with protein (e.g., Greek yogurt) and healthy fats (e.g., nuts or seeds).
Consider Portion Size: While low GI, a very large serving could still raise blood sugar, so it is important to stick to recommended portion sizes.

Understanding the Glycemic Index (GI) and Glycemic Load (GL)

To determine if a food like Kellogg's All Bran is low glycemic, it's essential to understand the concepts of the Glycemic Index (GI) and Glycemic Load (GL). The GI is a rating system for carbohydrate-containing foods based on how quickly and how much they raise your blood sugar levels after eating. A high GI food causes a rapid spike in blood glucose, while a low GI food results in a slower, more gradual increase.

What is the Glycemic Index?

The GI scale runs from 0 to 100, and foods are categorized as follows:

Low GI: 55 or less
Medium GI: 56–69
High GI: 70 and higher

For those monitoring their blood sugar, particularly individuals with diabetes, choosing low GI foods is often recommended to help manage glucose levels and avoid sharp spikes.

The Role of Glycemic Load

While the GI measures the rate at which a food raises blood sugar, the Glycemic Load (GL) provides a more complete picture. The GL accounts for both the GI and the amount of carbohydrate in a typical serving size. Some foods, like watermelon, may have a high GI but a low GL because the typical portion contains a small amount of carbohydrate, meaning it won't cause a significant blood sugar spike. Therefore, GL is often considered a more reliable measure of a food's real-world impact on blood sugar.

Kellogg's All Bran: A Low Glycemic Choice

Multiple sources confirm that Kellogg's All Bran falls into the low glycemic category. A comprehensive overview from Healthline notes that wheat bran cereals like All Bran have one of the lowest GI ratings, averaging around 45, and a low GL of approximately 10 per 1-cup serving. The Merck Manuals similarly list All Bran with a GI value of 54, which is still within the low GI range. The primary reason for this low glycemic profile is its very high dietary fiber content.

High Fiber is the Key

All Bran is made primarily from wheat bran, the outer layer of the wheat kernel. This ingredient is exceptionally rich in insoluble fiber. Fiber, especially soluble fiber, is known to slow down digestion and the absorption of glucose in the bloodstream, preventing rapid blood sugar spikes. Studies have also indicated that insoluble fibers play a role in slowing gastric emptying and nutrient absorption. The high fiber content in All Bran contributes to a slower and more sustained release of energy, which can help manage hunger and keep blood sugar levels more stable.

All Bran's Nutritional Profile

Beyond its low GI, Kellogg's All Bran offers several other nutritional benefits. It is rich in essential micronutrients, including thiamine, iron, zinc, magnesium, folic acid, and vitamin B12. This makes it a nutritionally dense choice that supports overall health in addition to providing excellent fiber.

Factors Influencing All Bran's Glycemic Impact

Even with a low GI food like All Bran, how you eat it can affect its impact on your blood sugar. Here are some key factors to consider:

Portion Size: While All Bran has a low GL, consuming a very large portion could increase the total carbohydrate intake, leading to a higher glycemic response. Sticking to the recommended serving size is best.
Added Sugars: Adding sweeteners like honey, sugar, or high-sugar fruits can increase the overall glycemic load of your meal, offsetting the benefits of the low GI cereal. Opt for low-glycemic sweeteners or unsweetened additions instead.
Milk Choice: Using milk can help lower the overall glycemic response of a meal because the protein in milk can slow down carbohydrate absorption. Opt for low-fat or skim milk for a balanced option.
Toppings: Pairing All Bran with other low GI foods can further enhance its blood sugar-stabilizing effects. Consider adding nuts, seeds, or berries.

All Bran vs. Other Popular Cereals: A Comparison

To put All Bran's glycemic profile into perspective, consider its GI compared to other common breakfast cereals:


Cereal	Glycemic Index (GI)	GI Category
Kellogg's All Bran	~45-54	Low
Kellogg's Corn Flakes	~79-83	High
Quaker Oatmeal (rolled)	~53-55	Low-Medium
Cheerios	~74	High
Kellogg's Special K	~69	Medium

Note: GI values can vary based on the specific product formulation and serving size. This comparison clearly highlights All Bran's favorable position for blood sugar management.

How to Enhance the Glycemic Profile of Your Cereal

To get the most out of your All Bran and other low GI cereals, consider these strategies:

Add Protein and Healthy Fats: Combining carbohydrates with protein and healthy fats can significantly lower the overall glycemic response of a meal. For example, adding nuts, seeds, or plain Greek yogurt can help. The combination of nutrients helps slow digestion, which means a slower release of glucose into the bloodstream.
Pair with High-Fiber Toppings: Adding extra sources of fiber, such as chia seeds or flax seeds, can further enhance the blood sugar control benefits of your meal.
Watch Sweeteners: Be mindful of the amount and type of sweeteners you add. Instead of sugar, consider a very small amount of low GI fruit like berries or a non-nutritive sweetener.
Incorporate Whole Foods: Integrate other whole, unprocessed foods into your breakfast routine to balance your meal. A scoop of cottage cheese or a side of eggs can provide protein and fat to complement your high-fiber cereal.

Conclusion: Is Kellogg's All Bran low glycemic?

Yes, Kellogg's All Bran is considered a low glycemic food, typically with a GI of around 45-54 and a low GL. Its high dietary fiber content is the primary factor responsible for this, as it slows the digestion and absorption of carbohydrates, promoting a gradual rise in blood sugar. This makes it a healthy breakfast option, especially for those managing blood sugar levels. However, its full glycemic impact can be influenced by portion size and what you add to it. By pairing All Bran with protein, healthy fats, and other low GI foods, you can create a balanced breakfast that supports stable energy levels and overall health.

For more information on the Glycemic Index, consider consulting the Glycemic Index Foundation website.

Frequently Asked Questions

The Glycemic Index (GI) of Kellogg's All Bran is typically in the low-to-medium range. Sources cite different values, but they generally fall under 55, classifying it as a low GI food. For example, Healthline cites an average GI of 45, while other sources like the Merck Manuals list a GI of 54.

All Bran is low glycemic primarily due to its high concentration of dietary fiber, especially insoluble fiber. This fiber slows the digestion and absorption of carbohydrates, leading to a slower and more gradual increase in blood sugar levels after eating.

The Glycemic Load (GL) of All Bran is also low, which provides a more accurate picture of its real-world effect on blood sugar. Healthline reports a low GL of around 10 for a 1-cup serving, confirming that a typical portion will have a minimal impact on blood glucose.

Yes, due to its low GI and high fiber content, All Bran is considered a suitable cereal choice for people with diabetes. It can help regulate blood sugar, but it is still important to monitor portion sizes and avoid adding excess sugars.

Yes, adding milk can help lower the overall glycemic response of your breakfast. The protein and fat in milk can further slow down the absorption of carbohydrates. Using low-fat or skim milk is a good choice for a balanced meal.

Toppings like nuts, seeds (such as chia or flax), and low-GI fruits like berries can enhance the flavor and nutritional value of All Bran while keeping the meal's glycemic impact low. The fiber and fat in these additions help further regulate blood sugar.

While All Bran is among the lowest glycemic cereals, other options like steel-cut oats, which typically have a low GI, are also excellent choices. Unsweetened muesli also features a low to medium GI, making it a comparable option.