Glycemic Load Calculator

About this calculator

Glycemic load refines the older glycemic index (GI) concept, which ranks foods by how quickly they spike blood glucose relative to pure glucose, by also accounting for portion size. The formula is GL = (GI × grams of carbohydrate per serving) ÷ 100, so a food with a high GI but a small carb portion (like watermelon) can have a modest glycemic load, while a moderate-GI food eaten in a large carb portion can load blood sugar heavily.

This calculator takes a food or meal's glycemic index and its carbohydrate content per serving and returns the glycemic load, generally classified as low (≤10), medium (11–19), or high (≥20). People managing diabetes or insulin resistance, dietitians building meal plans, and athletes timing carbohydrate intake around training use it because it reflects real-world eating far better than GI alone.