🍎 Glycemic Load Calculator
Calculate glycemic load per food and total meal GL to manage blood sugar impact
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Glycemic Load Reference
| GL Range | Category | Blood Sugar Impact | Recommendation |
|---|---|---|---|
| 0 – 10 | Low | Minimal rise in blood sugar | Ideal for blood sugar management |
| 11 – 19 | Medium | Moderate rise in blood sugar | Acceptable in balanced meals |
| 20+ | High | Significant rise in blood sugar | Limit or pair with low-GL foods |
* GL values for individual foods. For full meals, total GL is the sum of individual food GLs. Daily GL targets: Low ≤ 80, Moderate 80–120, High > 120.
About Glycemic Load Calculator
Glycemic Load (GL) measures how much a food will raise blood sugar levels, combining both the quality (Glycemic Index) and quantity (grams of carbohydrates) of carbs in a serving. The formula is: GL = (GI × available carbs) / 100.
Unlike the Glycemic Index alone, GL gives a more accurate picture of a food's real-world impact on blood sugar. For example, watermelon has a high GI (76) but a low GL (8) per serving because it contains relatively few carbs per cup.
This tool helps you build meals and see the combined glycemic load, making it easier to balance high-GL and low-GL foods. If you're also tracking your daily hydration, try our Water Intake Calculator. For managing caffeine timing alongside meals, check the Caffeine Half-Life Calculator.
All processing happens entirely in your browser — no data is sent to any server. For more health-related calculators, explore tools tagged Health.