Glycemic Load Calculator
Calculate the glycemic load of a food or meal from its glycemic index and available carbohydrate. Example: a food with a glycemic index of 70 and 30 g of carbohydrate has a glycemic load of 21, which is high.
Show steps
How to use the Glycemic Load Calculator
- Enter the values in the fields.
- Press Calculate to see the result with the steps shown.
Formula and method
Glycemic load = glycemic index x grams of available carbohydrate / 100, multiplied by the number of servings.
Glycemic load categories
| Glycemic load (per serving) | Category |
|---|---|
| 10 or less | Low |
| 11 to 19 | Medium |
| 20 or more | High |
Common foods (approximate)
| Food (serving) | GI | Carbs (g) | GL |
|---|---|---|---|
| Apple, medium | 38 | 15 | 6 |
| White rice, 1 cup cooked | 73 | 45 | 33 |
| Whole wheat bread, 1 slice | 74 | 12 | 9 |
| Watermelon, 1 cup | 76 | 11 | 8 |
| Spaghetti, 1 cup cooked | 49 | 43 | 21 |
| Carrots, 1/2 cup | 39 | 6 | 2 |
GI versus GL
Glycemic index ranks carbohydrates by speed, but ignores portion size. Glycemic load multiplies the two, which is why watermelon has a high GI yet a low GL.
Cautions
This calculator is for education and is not medical advice. Decisions about testing and treatment belong with a qualified clinician.
Frequently asked questions
What is glycemic load?
GI scaled to the carbohydrate in a serving.
What is a low glycemic load?
10 or less per serving.
How do I find a food’s GI?
Use the University of Sydney GI database.
Is GL better than GI?
It is more practical because it includes portion size.
Does cooking change GI?
Yes, longer cooking usually raises it.
Is a low GL diet healthy?
It can help, but overall diet quality matters.
Sources
- University of Sydney: Glycemic Index Foundation
- Harvard T.H. Chan School of Public Health: Glycemic index and glycemic load
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