What’s a food’s glycemic load? This free glycemic load calculator combines glycemic index with carbs per serving to show the GL and whether it’s low, medium or high — a practical blood-sugar guide.
The food
GI
g
servings
Glycemic load combines a food’s glycemic index (how fast its carbs raise blood sugar) with how much carbohydrate is actually in a serving — a more practical measure than GI alone.
Glycemic load
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Enter GI and carbs
Category
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Per single serving
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GI rating
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Total carbs
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A guide for understanding how foods affect blood sugar. GI values vary by source, ripeness and cooking. If you manage diabetes, follow your healthcare team’s advice rather than GL alone.
Use this free glycemic load calculator to find a food’s glycemic load (GL). Enter the glycemic index and carbs per serving, and it shows the GL with a low, medium or high rating.
What this glycemic load calculator shows you
A glycemic load calculator combines a food’s glycemic index (GI) — how quickly its carbs raise blood sugar — with the amount of carbohydrate in a serving. The result is a more practical measure of a food’s real blood-sugar impact than GI alone.
How glycemic load is calculated
Glycemic load = (GI × carbs per serving) ÷ 100
A food with a GI of 70 and 30 g carbs per serving has a GL of 21 (high). A food with GI 50 and 20 g carbs has a GL of just 10 (low) — showing why portion and carb amount matter as much as GI.
Glycemic load categories
Glycemic load
Rating
10 or less
Low
11–19
Medium
20 or more
High
Glycemic index vs glycemic load
GI rates carbs by quality (speed of blood-sugar rise) on a 0–100 scale. GL factors in quantity too, so it reflects a realistic portion. A food can be high-GI but low-GL if a serving contains few carbs — watermelon is the classic example.
How to use the glycemic load calculator
Enter the food’s GI (from a GI database or label).
Enter the carbs per serving in grams.
Set the number of servings.
Read the glycemic load and its rating.
Glycemic Load FAQ
How do I calculate glycemic load?
Multiply the food’s glycemic index by the carbs per serving and divide by 100. For example, GI 70 with 30 g carbs gives a glycemic load of 21.
What’s the difference between glycemic index and glycemic load?
GI rates how fast a food’s carbs raise blood sugar; GL also factors in how much carbohydrate is in a serving. GL gives a more realistic picture of a typical portion.
What is a good glycemic load?
A GL of 10 or less per serving is low, 11–19 is medium, and 20 or more is high. Lower-GL foods cause gentler blood-sugar rises.
Can a food be high GI but low GL?
Yes. Watermelon has a high GI but few carbs per serving, so its glycemic load is low. That’s why GL is often more useful than GI alone.
Is glycemic load useful for diabetes?
It can help with food choices, but diabetes management is individual. Follow your healthcare team’s guidance rather than relying on glycemic load alone.
Is the glycemic load calculator free?
Yes, this glycemic load calculator is completely free, needs no sign-up, and gives instant results in your browser.
