Glycemic Load / Index Calculator
Track Carbs and Glycemic Load Easily
The Etekcity Smart Food Scale helps you monitor carbs, sugar, and calories with 19 nutrient metrics in its free app. Perfect for managing glycemic load and keeping meals balanced.
Shop Etekcity Smart Food ScaleAbout Glycemic Load / Index Calculator
This Glycemic Load / Index Calculator estimates a food’s glycemic load (GL) and glycemic index (GI) category based on your portion size and available carbohydrates. The formula is GL = (GI × available carbs in grams) ÷ 100, while the GI classification is: Low ≤55, Medium 56–69, and High ≥70. You can add multiple foods to calculate a meal GL and a weighted meal GI.
GI values depend on variety, processing, and preparation. Fiber can reduce available carbs, so the optional fiber input helps estimate net carbohydrates more accurately. Use this calculator alongside your macros and calorie goals.
FAQ
- How do I calculate Glycemic Load?
GL = (GI × available carbs in grams) ÷ 100. Available carbs = total carbs − fiber (or enter net carbs directly). - What are Glycemic Index/Glycemic Load categories?
GI: Low ≤55, Medium 56–69, High ≥70. GL per serving: Low ≤10, Medium 11–19, High ≥20. - Meal Glycemic Load vs single food?
Meal Glycemic Load is the sum of foods’ GL. The calculator also reports a weighted meal Glycemic Index based on available carbs. - Grams or ounces?
Choose g or oz (1 oz = 28.3495 g). We calculate internally in grams. - Why can the same food have different Glycemic Index?
Variety, ripeness, cooking method and processing change Glycemic Index; mixed meals can blunt glucose responses.
Disclaimer
For education only; not medical advice. Individuals with diabetes or medical conditions should follow personalized guidance from a qualified health professional.
References
- FAO/WHO (1998) – Carbohydrates in Human Nutrition: Report of a Joint FAO/WHO Expert Consultation
- Harvard Health – Glycemic Index and Glycemic Load Explained
- Augustin LS et al. (2015) – Glycemic Index Tables and Glycemic Load Calculations – International Update — American Journal of Clinical Nutrition
- American Diabetes Association – Glycemic Index and Diabetes
- British Nutrition Foundation – Carbohydrates, Sugar and Fibre: The Role of GI
- National Center for Biotechnology Information (NCBI) – Dietary Carbohydrates and Glycemic Response
- Barclay AW et al. (2008) – Glycemic Index, Glycemic Load, and Chronic Disease Risk — Nutrition Reviews