Glycemic Load Calculator
Glycemic Index (GI)
Net Carbs per 100g
Serving Size (g)
Glycemic Load (GL) measures a food's actual blood sugar impact, combining Glycemic Index quality with carbohydrate quantity in a serving — more practical than GI alone.
- 1GL = GI × Net carbs (g) / 100
- 2Net carbs = Total carbs − Fibre
- 3Low GL ≤ 10; Medium 11–20; High ≥ 21
- 4Large serving of low-GI food can still have high GL
White rice: GI 73, 36g net carbs/150g serving=GL = 73 × 36/100 = 26.3 — High
| Food | Serving | GL |
|---|---|---|
| White rice | 150g | 26 (High) |
| Pasta (al dente) | 180g | 22 (Medium) |
| Oatmeal cooked | 250g | 13 (Medium) |
| Apple | 120g | 6 (Low) |
| Watermelon | 120g | 4 (Low) |
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