# Glycemic Index Calculator

URL: https://speedycalculator.com/calculators/health/gi/
Last updated: 2026-10-30

> The glycemic index calculator looks up the GI of 50 common foods – breads, cereals, rice, pasta, potatoes, legumes, fruit, dairy, drinks and snacks – classifies it as low, medium or high, and shows the glycemic load of a typical serving. You can also calculate GI from your own test data.

## Inputs

- Food
- Calculate from my own test data?
- Area under curve – test food (mmol·min/L)
- Area under curve – glucose (mmol·min/L)

## Results

- Glycemic index
- GI category
- Carbohydrate per serving
- Glycemic load per serving

## Formula

```
GI = area under the 2-hour glucose curve after the test food ÷ area after the same amount of glucose × 100
Low ≤ 55 · medium 56–69 · high ≥ 70
Glycemic load = GI × carbohydrate (g) ÷ 100
```

## Explanation

The glycemic index ranks carbohydrate foods by how quickly they raise blood sugar compared with pure glucose. Low-GI foods are digested more slowly and give a gentler rise; choosing them can improve blood sugar control in diabetes.

### How to use the Glycemic Index Calculator

- **Food**
- **Calculate from my own test data?**
- **Area under curve – test food**
- **Area under curve – glucose**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Choose a food. The calculator shows its GI, the GI category and the glycemic load for the serving size shown. To calculate a GI from your own measurements, enter the incremental areas under the curve.

### Glycemic index of common foods

Food (serving)GICarbs per servingGL per servingGlucose (10 g)10010 g10White bread, 1 slice (30 g)7514 g10Whole wheat bread, 1 slice (30 g)7413 g10White rice, boiled (150 g)7343 g31Brown rice, boiled (150 g)6833 g22White spaghetti, boiled (180 g)4948 g24Rolled oat porridge (250 g)5522 g12Instant oat porridge (250 g)7926 g21Cornflakes (30 g)8126 g21Muesli (30 g)5720 g11Couscous (150 g)6535 g23Quinoa, boiled (150 g)5330 g16Pearl barley, boiled (150 g)2842 g12Chapatti (50 g)5225 g13Corn tortilla (50 g)4624 g11Sweet corn (80 g)5216 g8Potato, boiled (150 g)7826 g20French fries (150 g)6329 g18Instant mashed potato (150 g)8720 g17Sweet potato, boiled (150 g)6325 g16Carrots, boiled (80 g)396 g2Chickpeas (150 g)2830 g8Kidney beans (150 g)2425 g6Lentils (150 g)3218 g6Apple (120 g)3615 g5Banana (120 g)5125 g13Orange (120 g)4311 g5Watermelon (120 g)766 g5Pineapple (120 g)5913 g8Mango (120 g)5115 g8Grapes (120 g)5918 g11Dates, dried (60 g)4240 g17Raisins (60 g)6444 g28Full-fat milk (250 ml)3912 g5Skim milk (250 ml)3713 g5Fruit yogurt, low fat (200 g)4131 g13Ice cream (50 g)5111 g6Soy milk (250 ml)3412 g4Apple juice (250 ml)4128 g11Orange juice (250 ml)5026 g13Cola soft drink (250 ml)5926 g15Honey (25 g)6121 g13Table sugar (10 g)6510 g6Fructose (10 g)1510 g2Milk chocolate (50 g)4029 g12Potato crisps (50 g)5625 g14Popcorn (20 g)6511 g7Rice cakes (25 g)8221 g17Croissant (57 g)6726 g17Pancakes (80 g)6622 g15

### Inputs explained

FieldWhat to enterFoodChoose one: Glucose (10 g), White bread, 1 slice (30 g), Whole wheat bread, 1 slice (30 g), White rice, boiled (150 g) …Calculate from my own test data?Choose one: No, YesArea under curve – test foodIn mmol·min/LArea under curve – glucoseIn mmol·min/L
*Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.*

## Worked example

Inputs — Food: White bread, 1 slice (30 g); Calculate from my own test data?: No.

Results — **Glycemic index = 75**; GI category = High GI; Carbohydrate per serving = 14 g; Glycemic load per serving = 11.

## Key terms

- **GI**: Glycemic index.
- **GL**: Glycemic load.
- **AUC**: Area under the blood glucose curve.

## FAQ

**Is low GI always healthier?**
Not always – chocolate and ice cream have a low GI because of their fat. Look at the whole food.

**Does cooking change GI?**
Yes. Longer cooking, ripeness and processing usually raise GI; adding fat, protein or acid lowers it.

**What is the difference between GI and GL?**
GI compares foods per gram of carbohydrate; GL also accounts for how much you eat.


## Sources

- [Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr, 2021](https://pubmed.ncbi.nlm.nih.gov/34258626/)
- [University of Sydney – Glycemic Index database](https://glycemicindex.com/)