Glycemic Load Calculator
Find a food's glycemic load from GI and carbs.
Results update as you type.
This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.
How it works
The glycemic index alone can be misleading, and glycemic load fixes that by accounting for portion size. This calculator computes it. You enter a food's glycemic index and the grams of carbohydrate per serving, and optionally the number of servings, and it returns the glycemic load per serving and the total. Glycemic index, or GI, ranks how quickly a food's carbohydrates raise blood sugar compared to pure glucose, but it does not consider how much carbohydrate is in a typical portion. A food can have a high GI yet contain little carbohydrate per serving, so its real effect on blood sugar is small. Watermelon is the classic example: high GI but low glycemic load because a serving is mostly water. Glycemic load multiplies GI by the carbohydrate grams per serving and divides by 100, giving a number that reflects both quality and quantity. Values are generally interpreted as low at 10 or below, medium from 11 to 19, and high at 20 or above per serving. Choosing lower-glycemic-load foods helps keep blood sugar steady, which supports energy, hunger control, and management of diabetes and metabolic health. Use the calculator to compare foods realistically and to plan meals for stable blood sugar. It is an educational tool; people managing diabetes should follow their care team's guidance. Enter the GI, carbs per serving, and servings to find the glycemic load.
Glycemic load = glycemic index × carbs per serving / 100
Glycemic load multiplies a food's glycemic index by the grams of carbohydrate in a serving, divided by 100. This combines how quickly a food raises blood sugar (GI) with how much carbohydrate it actually delivers, giving a more practical measure of a serving's real blood-sugar impact than the glycemic index alone.
Source:Glycemic load (Harvard / Glucose Revolution)
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter glycemic index (gi) and carbs per serving.
- 2
Adjust the options
Adjust number of servings if they apply — sensible defaults are already set.
- 3
Read your result
Glycemic load per serving updates instantly as you type — no button to press.
Frequently asked questions
What is glycemic load?
Glycemic load is a measure of how much a serving of food raises blood sugar, combining the food's glycemic index with the amount of carbohydrate in a serving. It equals the glycemic index times carbohydrate grams divided by 100. Unlike glycemic index alone, it reflects real portion sizes, making it a more practical guide to blood-sugar impact.
How is glycemic load different from glycemic index?
Glycemic index rates only how fast a food's carbohydrates raise blood sugar, ignoring portion size. Glycemic load also factors in how much carbohydrate a serving contains. A food can have a high index but a low load if a serving has little carbohydrate, so glycemic load gives a more accurate picture of a food's actual effect.
What is a good glycemic load?
Per serving, a glycemic load of 10 or below is considered low, 11 to 19 medium, and 20 or above high. Choosing more low- and medium-load foods helps keep blood sugar stable. Daily totals also matter; a diet with a lower overall glycemic load is associated with better blood-sugar control and metabolic health.
Why can a high-GI food have a low glycemic load?
Because glycemic load depends on both the glycemic index and the carbohydrate content of a serving. A food like watermelon has a high glycemic index but few carbohydrates per serving since it is mostly water, so its glycemic load is low. This is why load is often more useful than index for judging a food's real blood-sugar effect.
Who should pay attention to glycemic load?
Anyone interested in steady energy, appetite control, or metabolic health can benefit, and it is especially relevant for people with diabetes or prediabetes managing blood sugar. Lower-glycemic-load eating can help reduce blood-sugar spikes. Those with diabetes should use it alongside guidance from their healthcare team rather than as a standalone plan.