Glycemic Load Calculator

Calculate the glycemic load of a food from its glycemic index and carb content. Understand the real blood sugar impact of what you eat.

🍞 Glycemic Load

Glycemic Index (GI)

Carbs per Serving (g)

Results

Glycemic Load15.0

CategoryMedium

💡 Glycemic Index vs Glycemic Load

GI measures how quickly a food raises blood sugar (0-100 scale). GL = (GI × carbs per serving) / 100. GL gives a more practical measure because it accounts for portion size — watermelon has high GI (72) but low GL (4) because a serving has few carbs.

GL categories: Low ≤10 (minimal blood sugar impact), Medium 11-20, High >20 (significant blood sugar spike). For diabetes management and weight control, aim for low-GL meals.

White rice: GI 73, 45g carbs per serving → GL = 32.9 (High). Brown rice: GI 68, 40g carbs → GL = 27.2 (High but lower).