Glycemic Load Calculator
Enter a food's glycemic index and carbohydrate grams to instantly compute its glycemic load and see whether it is low, medium, or high.
Calculate Glycemic Load
Use the reference table below to find GI values.
Net carbs = total carbs − dietary fiber.
Glycemic Load
Glycemic Index
Net Carbs
GL = GI × carbs ÷ 100
GL scale (0–25+)
Low ≤10
Med 11–19
High ≥20
Common Foods — GI Reference
| Food | GI | Serving | Carbs (g) | GL | Use |
|---|
No foods match your filter.
GI values from University of Sydney database (Atkinson et al., 2008). Typical serving carbs are approximate.
Summary
Enter a food's glycemic index and carbohydrate grams to instantly compute its glycemic load and see whether it is low, medium, or high.
How it works
- Enter or pick a food from the reference table to auto-fill its glycemic index.
- Enter the net carbohydrate grams for your portion size.
- Click Calculate to compute GL = GI × carbs ÷ 100.
- Read the classification: Low (GL ≤ 10), Medium (GL 11–19), or High (GL ≥ 20).
- Use the food reference table to look up GI values for common foods.
Use cases
- Plan meals that keep blood sugar stable throughout the day.
- Compare two foods with similar carb counts but different glycemic impacts.
- Help manage type 2 diabetes or prediabetes with evidence-based food choices.
- Evaluate whether a high-GI food still has a low GL at a realistic serving size.
- Build a low-GL diet without eliminating entire food groups.
- Understand why watermelon (high GI) can have a low GL per serving.
Frequently Asked Questions
Last updated: 2026-07-23 ·
Reviewed by Nham Vu