Glycemic load calculator
Calculates the glycemic load of a serving from its glycemic index and carbohydrate content — a measure that reflects the real glucose response better than the index alone.
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Calculation
Result
- Glycemic load of the serving
- 30.7
- Carbohydrates in the serving
- 42.0g
- Index category
- High
- Load category
- High
- Daily reference
- 100
Low up to 10, medium 11–19, high from 20
Low up to 55, medium 56–69, high from 70
A total daily glycemic load below 100 is considered low
The load is a dimensionless value per serving. Index values source: International tables of glycemic index and glycemic load values (2021).
The result updates as you change the fields. Your data never leaves the browser.
How it is calculated
The glycemic index describes how fast glucose rises after a portion containing 50 g of carbohydrate, but says nothing about the size of a real serving. Glycemic load accounts for both: the index is multiplied by the carbohydrate in the actual serving and divided by 100. That is why watermelon has a high index yet a low load — a serving carries little carbohydrate.
Formula
Serving carbs(g) = carbs per 100 g × serving weight / 100; GL = GI × serving carbs / 100
Limits of the method
Published index values are averages: variety, ripeness, milling, cooking and the presence of protein, fat and fibre all change the glucose response. Individual responses vary widely, and in diabetes this calculation does not replace glucose measurement or monitoring data.
Sources of the method
- Atkinson F.S., Brand-Miller J.C. et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr, 2021;114(5):1625–1632
- Augustin L.S.A. et al. Glycemic index, glycemic load and glycemic response: International Scientific Consensus Summit. Nutr Metab Cardiovasc Dis, 2015;25(9):795–815
This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.
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What next
Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.
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