Glycemic Load Calculator

About this calculator

This calculator computes glycemic load as GL = (GI × carbohydrate grams per serving) / 100, combining a food's glycemic index (how fast its carbs raise blood sugar) with the actual amount of carbs in a real portion. A food can have a high GI but a low GL if a typical serving contains little carbohydrate — watermelon is the classic example — which is why GI alone can be misleading.

Diabetes educators and dietitians rely on GL rather than GI alone to plan meals that keep blood sugar stable, and endurance athletes use it to choose carbohydrate sources that release energy at the right speed before, during and after training.