Glycemic Load Calculator
Calculate the glycemic load of any food to understand its impact on your blood sugar.
Quick Answer
GL = (GI × carbs in grams) ÷ 100. Low: 1–10. Medium: 11–19. High: 20+.
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Or Enter Custom Values
Frequently Asked Questions
Glycemic Index vs Glycemic Load: A Clear Comparison
Glycemic index and glycemic load are related but different. Glycemic index (GI) ranks a food on a scale of 0 to 100 by how fast 50 grams of its carbohydrate raises blood sugar. It ignores how much you actually eat. Glycemic load (GL) multiplies GI by the real carbohydrate in a serving, so it reflects the blood sugar impact of the portion on your plate.
| Feature | Glycemic Index (GI) | Glycemic Load (GL) |
|---|---|---|
| Measures | How fast a food raises blood sugar | How much a serving raises blood sugar |
| Accounts for portion | No (fixed 50g carb reference) | Yes (actual serving carbs) |
| Scale | 0–100 | Low ≤10, Med 11–19, High ≥20 |
| Example | Watermelon GI 72 (high) | Watermelon GL 4 (low) |
| Best for | Comparing food types | Meal planning and real portions |
The watermelon example: Watermelon has a high GI of 72, but only about 6 grams of carbs per cup. Its GL is 72 × 6 ÷ 100 = 4, which is low. GI alone would make you avoid watermelon; GL shows it has a small real blood sugar impact in normal portions.
The Glycemic Load Formula, With a Worked Example
GL = (GI × carbs in grams) ÷ 100
You need the food's glycemic index and the grams of carbohydrate in the serving you eat.
Worked example — white rice:
GI: 73
Carbs per cup (cooked): 45 g
GL: (73 × 45) ÷ 100 = 32.85 ≈ 33
Rating: High (20 or above)
A cup of white rice has a high GL of 33, meaning it has a large impact on blood sugar. A smaller portion — say half a cup with 22 grams of carbs — would have a GL of about 16, which is medium. This is how GL helps you manage portions of higher-GI foods.
Glycemic Load Ranges: Low, Medium, High
Each food's GL falls into one of three ranges:
Low
GL 10 or below
Minimal blood sugar impact
Medium
GL 11–19
Moderate blood sugar impact
High
GL 20 or above
Large blood sugar impact
For a full day, a common target is a total GL under 100. A low-GL meal is usually under 20.
Common Foods Glycemic Load Table (42 Foods)
GI, carbs, and GL for common foods per standard serving. GL is calculated as (GI × carbs) ÷ 100:
| Food (per serving) | GI | Carbs (g) | GL | Rating |
|---|---|---|---|---|
| White rice (1 cup cooked) | 73 | 45 | 33 | High |
| Brown rice (1 cup cooked) | 68 | 45 | 31 | High |
| White bread (1 slice) | 75 | 14 | 11 | Medium |
| Whole wheat bread (1 slice) | 69 | 12 | 8 | Low |
| Oatmeal (1 cup cooked) | 55 | 27 | 15 | Medium |
| Apple (medium) | 38 | 25 | 10 | Low |
| Banana (medium) | 51 | 27 | 14 | Medium |
| Potato (medium baked) | 85 | 37 | 31 | High |
| Sweet potato (medium) | 63 | 26 | 16 | Medium |
| Pasta (1 cup cooked) | 49 | 43 | 21 | High |
| Watermelon (1 cup) | 72 | 6 | 4 | Low |
| Lentils (1 cup cooked) | 32 | 20 | 6 | Low |
| Chickpeas (1 cup cooked) | 28 | 27 | 8 | Low |
| Black beans (1 cup cooked) | 30 | 24 | 7 | Low |
| Carrots (1 medium, raw) | 35 | 6 | 2 | Low |
| Broccoli (1 cup) | 15 | 6 | 1 | Low |
| Spinach (1 cup, raw) | 15 | 1 | 0 | Low |
| Strawberries (1 cup) | 40 | 12 | 5 | Low |
| Orange (medium) | 43 | 15 | 6 | Low |
| Grapes (1 cup) | 49 | 27 | 13 | Medium |
| Pineapple (1 cup) | 66 | 22 | 15 | Medium |
| Mango (1 cup) | 51 | 28 | 14 | Medium |
| Corn (1 cup) | 52 | 29 | 15 | Medium |
| Quinoa (1 cup cooked) | 53 | 39 | 21 | High |
| Buckwheat (1 cup cooked) | 54 | 34 | 18 | Medium |
| Barley (1 cup cooked) | 28 | 44 | 12 | Medium |
| All-bran cereal (1 serving) | 38 | 30 | 11 | Medium |
| Cornflakes (1 cup) | 81 | 26 | 21 | High |
| Popcorn (1 cup) | 55 | 6 | 3 | Low |
| Potato chips (1 oz) | 51 | 15 | 8 | Low |
| French fries (medium serving) | 75 | 40 | 30 | High |
| Soda (12 oz, glucose-based) | 63 | 39 | 25 | High |
| Milk, whole (1 cup) | 27 | 12 | 3 | Low |
| Soy milk (1 cup) | 34 | 4 | 1 | Low |
| Yogurt, plain (1 cup) | 14 | 17 | 2 | Low |
| Ice cream (1/2 cup) | 51 | 15 | 8 | Low |
| Honey (1 tbsp) | 58 | 17 | 10 | Low |
| Table sugar (1 tbsp) | 60 | 12 | 7 | Low |
| Dates (2 pieces) | 42 | 30 | 13 | Medium |
| Raisins (1 oz) | 64 | 22 | 14 | Medium |
| Cashews (1 oz) | 25 | 9 | 2 | Low |
| Peanuts (1 oz) | 13 | 6 | 1 | Low |
GI values from Foster-Powell et al. (international GI tables) and USDA FoodData Central. Carbs per standard serving; GL calculated as (GI × carbs) ÷ 100.
Using Glycemic Load for Meals: Pairing Strategies
You do not have to eat only low-GL foods. You can lower the overall GL of a meal by pairing higher-GL foods with foods that blunt the blood sugar rise:
- Add protein: Pair rice or bread with chicken, fish, eggs, or tofu. Protein slows digestion and reduces the blood sugar spike.
- Add fat: Add olive oil, avocado, or nuts to a carb-containing meal. Fat slows gastric emptying and softens the rise.
- Add fiber: Add vegetables, beans, or a salad. Fiber slows carbohydrate absorption.
- Reduce the portion: Half a cup of white rice (GL ~16) instead of a full cup (GL ~33) cuts the load in half.
- Swap for a lower-GL version: Barley (GL ~12) or lentils (GL ~6) instead of white rice (GL ~33).
- Eat carbs last: Eating protein and vegetables before carbs can reduce the post-meal blood sugar spike.
Example meal makeover: A plate of white rice and chicken (GL ~33) becomes a plate of half-rice, half-lentils, chicken, and a side of broccoli (GL ~20). Same satisfaction, roughly half the glycemic load.
Glycemic Load and Diabetes or Weight: Honest Evidence
For blood sugar management, low-GL eating is well supported. Choosing lower-GL foods and pairing strategies can help reduce post-meal blood sugar spikes, which is especially relevant for people with diabetes, prediabetes, or insulin resistance. Many clinical guidelines encourage lower-glycemic eating as part of a diabetes management plan.
For weight loss, the evidence is more mixed. Some studies show modest weight-loss benefits for low-GL diets, but the effect is usually small and total calorie intake matters more than GL alone. Low-GL foods tend to be more filling, which can help with adherence, but GL is not a magic weight-loss lever.
Honest limitations: GI and GL values are averages. The same food can raise blood sugar differently in different people, and even in the same person on different days. Ripeness, cooking method, and food combinations all change the real GL. GI/GL tables are a useful guide, not a precise prediction. The most accurate way to know your response is to check your own blood sugar after eating.
Disclaimer: This glycemic load calculator provides estimates for educational purposes only and is not medical advice. GI and GL values are averages and individual responses vary. If you have diabetes, prediabetes, or take medications that affect blood sugar, work with your clinician before changing your diet based on these results. This is not medical advice — talk to your doctor.
How to Use This Calculator & What to Do With Your Result
How to use it:
- Pick a food from the quick-select list, or enter a custom GI and carb value.
- Use the GI and carbs for the serving size you actually plan to eat.
- Click calculate to get the glycemic load and its low/medium/high rating.
What to do with your result:
- If the GL is high (20+), reduce the portion or pair the food with protein, fat, or fiber.
- If the GL is medium (11–19), it is fine in moderation, especially when paired.
- If the GL is low (10 or below), the food has a small blood sugar impact in that portion.
- Aim for a total daily GL under 100, and keep most meals under 20.
- If you manage diabetes, use GL as one tool alongside your own blood sugar readings and your clinician's guidance.