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Glycemic Load Calculator

Calculate the glycemic load of a food based on its glycemic index and carbohydrates per serving. Low/medium/high classification.

Sources: Harvard Health — Glycemic Index and Glycemic Load · Foster-Powell K. et al. (2002) — International Tables of GI and GL Values

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How to Calculate Glycemic Load

Glycemic load (GL) is a more complete indicator than glycemic index for assessing a food's real impact on blood sugar. While glycemic index only measures absorption speed, glycemic load also considers the amount of carbohydrates actually consumed.

The Formula

Glycemic Load = (Glycemic Index x Carbohydrates per serving) / 100

Classifications

  • GL <= 10: Low — minimal impact on blood sugar
  • GL 11-19: Medium — moderate impact
  • GL >= 20: High — significant impact, limit these

Why Glycemic Load Is More Useful Than GI

The glycemic index alone can be misleading. Classic example: watermelon has a high GI (about 72), but a normal serving contains only 6 g of carbs, so the GL is just 4 (low). Conversely, a serving of white pasta has a medium GI (about 55) but with 70 g of carbs the GL rises to 38 (very high).

Practical Examples

  • Apple (GI 36, 15 g carbs per serving): GL = 5.4 — low
  • Banana (GI 51, 24 g carbs): GL = 12.2 — medium
  • White rice (GI 73, 56 g carbs): GL = 40.9 — high
  • Lentils (GI 32, 20 g carbs): GL = 6.4 — low

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Frequently Asked Questions

What is the difference between glycemic index and glycemic load?▼
The glycemic index (GI) measures how quickly a food raises blood sugar, on a scale from 0 to 100 (glucose = 100). Glycemic load (GL) also considers the amount of carbohydrates actually consumed. For example, watermelon has a high GI (72) but a low GL (4 per serving) because it contains few carbs. GL is therefore a more realistic indicator of blood sugar impact.
How is glycemic load calculated?▼
The formula is: GL = (GI x carbohydrates per serving in grams) / 100. For example, 200 g of white rice (GI 73, 56 g of carbs per serving): GL = (73 x 56) / 100 = 40.9 — high glycemic load. A GL of 10 or less is low, 11-19 is medium, 20 or more is high.
How can you reduce the glycemic load of a meal?▼
Several strategies work: reduce portions of high-GI carbs, pair with fiber (vegetables, legumes) that slow absorption, add protein and healthy fats that lower the overall glycemic response, choose whole grains over refined ones, and prefer al dente cooking for pasta (lowers GI by about 10 points).