Glycemic Load Calculator
Estimate the glycemic load (GL) of up to five foods, or a whole meal. Pick foods from the lookup table or enter GI and carbs yourself — the GL per food and the meal total appear instantly.
Meal result
Total meal GL
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Meal classification
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| Food | GL | Level |
|---|
General information only, not medical advice. GI values are averages and vary by brand, ripeness and cooking method. This is an estimate.
How to use
- For each of up to five foods, pick a food from the list or choose Custom entry and type GI and net carbs yourself.
- Set the serving multiplier if you eat more or less than one serving.
- GL per food and the total meal GL appear instantly, classified as low, medium or high.
Note: GL = GI x net carbs / 100. Per food, 10 or less is low, 11 to 19 is medium, 20 or more is high. Meal totals are a rough guide: 40 or less is low, 41 to 80 is medium, above 80 is high.
Tips
- Pair high GL foods with protein, fiber or fat — the mix lowers the overall meal response.
- Cooking time and ripeness change GI, so treat lookup values as a starting point.
- Portion size matters more than GI alone: double the serving doubles the GL.