Glycemic Load Calculator

Glycemic load (GL) = (Glycemic Index × grams of carbohydrate per serving) ÷ 100. It combines how fast a food raises blood sugar (GI) with how much carbohydrate is actually in a real serving.

Glycemic index (GI) only measures how quickly a food's carbs raise blood sugar, per gram of carbohydrate — it ignores portion size. Glycemic load also factors in the actual amount of carbs in a typical serving, so it better reflects real-world impact on blood sugar.

A glycemic load of 10 or less is considered low, 11–19 is medium, and 20 or above is considered high, per the scale originally published by Harvard's glycemic index research team.

Published GI values are available from sources like the University of Sydney's GI database and Harvard Health — GI is measured per food via clinical testing and isn't something that can be calculated from ingredients alone.