Glycemic Load Calculator
Calculate the glycemic load of a food from its glycemic index and carb content.
The glycemic index of the food (0–110).
Digestible carbohydrate per serving (total carbs minus fiber).
Glycemic Load (GL)
Breakdown
GL = (GI × available carbs) ÷ 100
Glycemic Index vs. Glycemic Load
The glycemic index (GI) ranks how quickly a fixed amount of carbohydrate (usually 50 g) from a particular food raises blood glucose compared with pure glucose, which is set at 100. It describes the quality of a carbohydrate but ignores how much of that food you actually eat.
The glycemic load (GL) combines both the quality and the quantity of carbohydrate in a typical serving. It is calculated by multiplying the GI by the grams of available carbohydrate in the serving and dividing by 100. Because GL reflects the real portion you eat, it gives a more practical estimate of a food’s effect on your blood sugar.
Why Glycemic Load Is More Useful
GI alone can be misleading because it ignores portion size. A classic example is watermelon: it has a high GI (around 72), yet a normal serving contains very little available carbohydrate, so its glycemic load is low (about 4). Eating a typical slice has only a modest effect on blood sugar despite the scary-looking index.
- Accounts for portion: GL scales the index by the actual carbohydrate in the serving you eat.
- Better real-world predictor: two foods with the same GI can have very different effects depending on how carb-dense they are per serving.
- Easier meal planning: aiming for a lower total daily GL is a practical way to manage blood-sugar spikes.
Glycemic Load & Glycemic Index Ranges
Glycemic Load (per serving)
Glycemic Index (food)
Note: This calculator is for general informational purposes only and is not medical advice. Glycemic index and glycemic load values vary between foods, preparation methods, and individuals. If you have diabetes or another condition affecting blood sugar, consult a qualified healthcare professional or registered dietitian.