Glycemic load calculator
Glycemic load combines the type and amount of carbohydrate, giving a clearer picture of a portion effect on blood sugar than the index alone.
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How to use it
- Enter glycemic index (gi) and available carbs in portion.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Glycemic load = glycemic index × available carbohydrate grams in the portion ÷ 100. Bands: 10 or less low, under 20 medium, 20 or more high.
Example
Inputs: Glycemic index (GI) = 55, Available carbs in portion = 30 g. Result: Glycemic load: 16.5; Band: Medium.
Limits and caveats
- GI varies with variety, ripeness and cooking, so table values are approximate.
- Use available carbohydrate (without fiber); people with diabetes should follow their care plan.
Questions about this tool
What is the difference between GI and GL?
GI measures how fast a carbohydrate raises blood sugar; GL multiplies that by the carbohydrate in the portion.
Why does watermelon have a high GI but low GL?
Its GI is about 72, but a portion holds little carbohydrate, so the load is low.
Where can I find GI values?
In published tables such as the University of Sydney database; pick the food closest to what you eat.