Glycemic Load Calculator
Calculate the Glycemic Load (GL) by combining Glycemic Index with portion size. Includes a portion slider for real-time recalculation.
About
Glycemic Index (GI) only tells part of the story; it measures the quality of carbohydrates but ignores the quantity. The Glycemic Load (GL) is a superior metric because it combines the GI with the actual portion size consumed. A food with a high GI but very few carbohydrates (like watermelon) has a low GL, meaning its impact on blood sugar is minimal in normal portions. Conversely, a medium-GI food eaten in large quantities creates a high glycemic load. This tool calculates the specific GL for any given portion, helping users understand the real-world metabolic impact of their serving sizes.
Formulas
Glycemic Load allows for the comparison of the likely glycemic effect of realistic portions of different foods. The formula is:
Where Carbs is the amount of available carbohydrates (Total Carbs minus Fiber) in the specific portion size being consumed, measured in grams. GL values are generally categorized as: Low (≤10), Medium (11-19), and High (≥20).
Reference Data
| Food Item | GI | Standard Portion | Carbs per Portion | Glycemic Load |
|---|---|---|---|---|
| Watermelon | 76 | 120g (1 cup) | 6g | 5 (Low) |
| Banana | 51 | 120g (1 med) | 27g | 13 (Medium) |
| Raisins | 64 | 43g (small box) | 34g | 28 (High) |
| Corn Tortilla | 52 | 50g (2 pcs) | 24g | 12 (Medium) |
| White Rice | 73 | 150g (cooked) | 44g | 32 (High) |
| Spaghetti | 49 | 140g (cooked) | 43g | 21 (High) |
| Carrots (Boiled) | 39 | 80g | 6g | 2 (Low) |
| Honey | 61 | 21g (1 tbsp) | 17g | 10 (Low) |