MasterTool

Glycemic Load Calculator

Calculate the glycemic load of a serving from its glycemic index (which you enter) and its carbohydrate grams.

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What this tool does

Calculate the glycemic load of a serving from its glycemic index (which you enter) and its carbohydrate grams. There is deliberately NO built-in food GI database — GI values vary by variety, cooking and source, so you enter the GI from your chosen reference. GL bands are the commonly published per-serving bands.

How to use the Glycemic Load Calculator

  1. Enter or select glycemic index of the food (you enter this).
  2. Enter or select available carbohydrate per serving (g).
  3. Read the calculated result; change any measurement to compare alternatives.

Formula

glycemic load = GI × carbohydrate grams / 100; bands: low ≤10, medium 11–19, high ≥20 (published GL bands)
gi
Glycemic index of the food (you enter this)
carbs
Available carbohydrate per serving (g)

There is deliberately NO built-in food GI database — GI values vary by variety, cooking and source, so you enter the GI from your chosen reference. GL bands are the commonly published per-serving bands.

Worked example

For glycemic load calculator, the following measurements illustrate the exact method: Glycemic index of the food (you enter this): 55; Available carbohydrate per serving (g): 30.

Inputs

  • Glycemic index of the food (you enter this)55
  • Available carbohydrate per serving (g)30

Result

  • Glycemic load16.5
  • GL bandMedium (11–19)

Results explained

Glycemic load
Glycemic load from the formula above. There is deliberately NO built-in food GI database — GI values vary by variety, cooking and source, so you enter the GI from your chosen reference. GL bands are the commonly published per-serving bands.
GL band
GL band from the formula above. There is deliberately NO built-in food GI database — GI values vary by variety, cooking and source, so you enter the GI from your chosen reference. GL bands are the commonly published per-serving bands.

Frequently asked questions

GL = glycemic index × grams of available carbohydrate in the serving ÷ 100. A food with GI 55 and 30 g carbs has a GL of 16.5.

GI ranks how fast a food's carbs raise blood glucose, ignoring portion. GL multiplies GI by the actual carbs in your serving, so it reflects realistic portions — watermelon has a high GI but a low GL per serving.

Per serving: low is 10 or below, medium is 11–19, and high is 20 or above — the commonly published bands.

Published GI values for the same food vary widely with variety, ripeness and cooking, and no single static table is authoritative. You enter the GI from the reference you trust, and the tool does the load arithmetic.

No — GL describes glucose impact only. Nutrient density, fibre, processing and your overall pattern matter, and people managing diabetes should work to their clinician's targets.