# Glycemic Load Calculator

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

> The glycemic load calculator multiplies a food's glycemic index by the grams of carbohydrate you eat to show its real effect on blood sugar. Pick a food from the list or enter your own GI, then set the portion, and add up a meal.

## Inputs

- Food
- Custom GI
- Custom carbohydrate per serving (g)
- Servings
- Second food (optional)
- Servings of second food

## Results

- GI of the food
- Carbohydrate eaten
- Glycemic load – food 1
- Glycemic load – food 2
- Total glycemic load

## Formula

```
GL = GI × available carbohydrate (g) ÷ 100
Low ≤ 10 · medium 11–19 · high ≥ 20 (per serving)
Daily GL: low < 80, high > 120
```

## Explanation

Glycemic load combines the quality (GI) and quantity of carbohydrate. Watermelon has a high GI but so little carbohydrate per slice that its glycemic load is low, while a large plate of white rice has a high load.

### How to use the Glycemic Load Calculator

- **Food**
- **Custom GI**
- **Custom carbohydrate per serving**
- **Servings**
- **Second food (optional)**
- **Servings of second food**

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

### How it works

Choose a food or enter a custom GI and carbohydrate amount. Change the number of servings to match what you eat. Add a second food to see the total load of a meal.

### Glycemic index and load 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) …Custom GIA numberCustom carbohydrate per servingIn gServingsA numberSecond food (optional)Choose one: None, Glucose (10 g), White bread, 1 slice (30 g), Whole wheat bread, 1 slice (30 g) …Servings of second foodA number

### What each result means

- **Glycemic load – food 1** = [GI of the food]×[Carbohydrate eaten]÷100
- **Total glycemic load** = [Glycemic load – food 1] + [Glycemic load – food 2]

*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 rice, boiled (150 g); Servings: 1; Second food (optional): None; Servings of second food: 1.

Results — GI of the food = 73; Carbohydrate eaten = 43 g; Glycemic load – food 1 = 31; Glycemic load – food 2 = 0; **Total glycemic load = 31**.

## Key terms

- **GL**: Glycemic load.

## FAQ

**What is a good glycemic load per meal?**
Under 20, and ideally around 10 or less for snacks.

**Does glycemic load matter for weight loss?**
Lower-GL diets may help with fullness and blood sugar, but total calories still matter.

**Where do GI values come from?**
From standardised tests in at least 10 healthy people per food.


## 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/)