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) | GI | Carbs per serving | GL per serving |
|---|---|---|---|
| Glucose (10 g) | 100 | 10 g | 10 |
| White bread, 1 slice (30 g) | 75 | 14 g | 10 |
| Whole wheat bread, 1 slice (30 g) | 74 | 13 g | 10 |
| White rice, boiled (150 g) | 73 | 43 g | 31 |
| Brown rice, boiled (150 g) | 68 | 33 g | 22 |
| White spaghetti, boiled (180 g) | 49 | 48 g | 24 |
| Rolled oat porridge (250 g) | 55 | 22 g | 12 |
| Instant oat porridge (250 g) | 79 | 26 g | 21 |
| Cornflakes (30 g) | 81 | 26 g | 21 |
| Muesli (30 g) | 57 | 20 g | 11 |
| Couscous (150 g) | 65 | 35 g | 23 |
| Quinoa, boiled (150 g) | 53 | 30 g | 16 |
| Pearl barley, boiled (150 g) | 28 | 42 g | 12 |
| Chapatti (50 g) | 52 | 25 g | 13 |
| Corn tortilla (50 g) | 46 | 24 g | 11 |
| Sweet corn (80 g) | 52 | 16 g | 8 |
| Potato, boiled (150 g) | 78 | 26 g | 20 |
| French fries (150 g) | 63 | 29 g | 18 |
| Instant mashed potato (150 g) | 87 | 20 g | 17 |
| Sweet potato, boiled (150 g) | 63 | 25 g | 16 |
| Carrots, boiled (80 g) | 39 | 6 g | 2 |
| Chickpeas (150 g) | 28 | 30 g | 8 |
| Kidney beans (150 g) | 24 | 25 g | 6 |
| Lentils (150 g) | 32 | 18 g | 6 |
| Apple (120 g) | 36 | 15 g | 5 |
| Banana (120 g) | 51 | 25 g | 13 |
| Orange (120 g) | 43 | 11 g | 5 |
| Watermelon (120 g) | 76 | 6 g | 5 |
| Pineapple (120 g) | 59 | 13 g | 8 |
| Mango (120 g) | 51 | 15 g | 8 |
| Grapes (120 g) | 59 | 18 g | 11 |
| Dates, dried (60 g) | 42 | 40 g | 17 |
| Raisins (60 g) | 64 | 44 g | 28 |
| Full-fat milk (250 ml) | 39 | 12 g | 5 |
| Skim milk (250 ml) | 37 | 13 g | 5 |
| Fruit yogurt, low fat (200 g) | 41 | 31 g | 13 |
| Ice cream (50 g) | 51 | 11 g | 6 |
| Soy milk (250 ml) | 34 | 12 g | 4 |
| Apple juice (250 ml) | 41 | 28 g | 11 |
| Orange juice (250 ml) | 50 | 26 g | 13 |
| Cola soft drink (250 ml) | 59 | 26 g | 15 |
| Honey (25 g) | 61 | 21 g | 13 |
| Table sugar (10 g) | 65 | 10 g | 6 |
| Fructose (10 g) | 15 | 10 g | 2 |
| Milk chocolate (50 g) | 40 | 29 g | 12 |
| Potato crisps (50 g) | 56 | 25 g | 14 |
| Popcorn (20 g) | 65 | 11 g | 7 |
| Rice cakes (25 g) | 82 | 21 g | 17 |
| Croissant (57 g) | 67 | 26 g | 17 |
| Pancakes (80 g) | 66 | 22 g | 15 |
Inputs explained
| Field | What to enter |
|---|---|
| Food | Choose one: Glucose (10 g), White bread, 1 slice (30 g), Whole wheat bread, 1 slice (30 g), White rice, boiled (150 g) … |
| Custom GI | A number |
| Custom carbohydrate per serving | In g |
| Servings | A number |
| Second food (optional) | Choose one: None, Glucose (10 g), White bread, 1 slice (30 g), Whole wheat bread, 1 slice (30 g) … |
| Servings of second food | A 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.
Formula
GL = GI × available carbohydrate (g) ÷ 100
Low ≤ 10 · medium 11–19 · high ≥ 20 (per serving)
Daily GL: low < 80, high > 120
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.
Frequently asked questions
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.