Glycemic Index and Glycemic Load Calculator

Your details

Use "Look up a food" to pick from the built-in database, or "Enter GI manually" if you already know a food's GI value.
Select a food from the built-in GI database (University of Sydney data).
The weight of the portion you are eating. Glycemic load is calculated for this exact portion.
g
Glycemic IndexLow GI
55/100

Blood-glucose rise relative to pure glucose (0-100 scale)

Glycemic Load9.9
Net carbs in portion18g
GI categoryLow GI
GL categoryLow GL
55 GI
Low GI<55Medium GI55-69High GI69+

Oatmeal (Rolled): GI 55 (Low GI), GL 9.9 (Low GL)

  • GI 55: Low GI - blood glucose rises slowly and moderately after eating this food.
  • GL 9.9 for 150 g portion: Low GL - this is the measure that matters most for a real serving.
  • Low-GI foods are digested more slowly, promoting steadier blood glucose and longer satiety.

Next stepThe GI and GL are both within a favorable range for most people, including those managing blood sugar.

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