Glycemic Load Calculator
Calculate the glycemic load of a food or meal from its glycemic index and carbohydrate content, and see whether it is low, medium or high.
How it works
Glycemic load = glycemic index × carbohydrate(g) ÷ 100 · low ≤ 10 · medium 11–19 · high ≥ 20
Glycemic index ranks how fast a food raises blood glucose, but it ignores how much you actually eat. Glycemic load fixes that by multiplying the index by the grams of carbohydrate in the portion and dividing by 100, giving a truer picture of a food’s blood-sugar impact. Watermelon, for instance, has a high GI but so little carbohydrate per slice that its glycemic load is low.
Worked example
A food with GI 70 and 30 g of carbs per serving has a glycemic load of 70 × 30 ÷ 100 = 21 per serving. Eat one serving and the total GL is 21 — a high value; half a serving would be 10.5, in the medium range.
Sources: Glycemic load (definition)
Frequently asked questions
What is the difference between GI and glycemic load?
GI measures how quickly a fixed amount of carbohydrate raises blood glucose; glycemic load also accounts for the actual carbohydrate in your portion. A high-GI food eaten in a small amount can still have a low glycemic load.
What counts as a low daily glycemic load?
Per food, ≤10 is low and ≥20 is high. Across a whole day, a total glycemic load under about 100 is often described as low and over 120 as high, though needs vary by individual.
Where do I find a food’s GI?
Published GI databases (such as the University of Sydney’s) list values for hundreds of foods. Use the food’s tested GI and the carbohydrate figure from its nutrition label for the portion you eat.
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Educational estimate only — not medical advice. Individual needs vary; consult a qualified professional before making health decisions.