Glycemic Load Calculator

Your details

Pick a food from the list, or choose "Enter manually" to type in any GI value.
Glycemic Index on a scale of 0-100 (or above) relative to pure glucose (100).
Grams of available (net) carbohydrates in your actual portion - total carbs minus fiber.
g
Add a second food to calculate a combined meal GL.
Leave at 0 to skip this food.
g
Add a third food to calculate a combined meal GL.
g
Set your daily GL target to see what fraction of your budget this meal uses.
Meal Glycemic LoadHigh
32.4

Total GL for the entire meal (sum of all foods)

GL - Food 132.4
Fraction of daily target0%
Meal GL categoryHigh
32.4 GL
Low GL<10Medium GL10-20High GL20+

Meal GL is 32.4: high glycemic load.

  • A meal GL of 32.4 is classified as high (low: 10 or under, medium: 11-19, high: 20 or above).
  • High-GL meals trigger a sharp rise in blood glucose and insulin. Reducing portion size, swapping refined grains for whole grains, or adding fiber can lower the GL.
  • This meal accounts for about 32% of your chosen daily target of 100 GL/day.

Next stepTo lower the GL: try smaller portions, replace refined starches with legumes or whole grains, or add non-starchy vegetables - they have very low GL and increase meal volume.

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