Glycemic load of a portion
GL = GI × available carbohydrate in the portion / 100. Enter GI for the specific food and preparation on the glucose = 100 scale, available carbohydrate per 100 g and portion weight. Initial numbers are a demonstration.
Free · No registration or payment
Calculation
Result
- Glycemic load of the serving
- 10.0
- Carbohydrates in the serving
- 20.0 g
- Index category
- Low
- Load category
- Low
Low ≤ 10; medium > 10 and < 20; high ≥ 20.
Low ≤ 55; medium > 55 and < 70; high ≥ 70.
GL does not predict individual glucose levels or insulin doses. Portion categories do not define a universal daily target. Unverified average values for specific foods are not filled automatically.
GL does not predict individual glucose levels or insulin doses. Portion categories do not define a universal daily target. Unverified average values for specific foods are not filled automatically.
Distribute these calories into protein, fat and carbs
Related tools.
The result updates as you change the fields. Your data never leaves the browser.
Only upon clicking, current data is sent to generate the PDF and is not stored.
How it is calculated
GL = GI × available carbohydrate in the portion / 100. Enter GI for the specific food and preparation on the glucose = 100 scale, available carbohydrate per 100 g and portion weight. Initial numbers are a demonstration.
Formula
Serving carbs(g) = carbs per 100 g × serving weight / 100; GL = GI × serving carbs / 100
Limits of the method
GL does not predict individual glucose levels or insulin doses. Portion categories do not define a universal daily target. Unverified average values for specific foods are not filled automatically.
Sources of the method
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr, 2021
- Augustin LSA et al. Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutr Metab Cardiovasc Dis, 2015
This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.
How to use the calculation
Enter the starting values
GL = GI × available carbohydrate in the portion / 100. Enter GI for the specific food and preparation on the glucose = 100 scale, available carbohydrate per 100 g and portion weight. Initial numbers are a demonstration.
Adjust the parameters
GL = GI × available carbohydrate in the portion / 100. Enter GI for the specific food and preparation on the glucose = 100 scale, available carbohydrate per 100 g and portion weight. Initial numbers are a demonstration.
Read the result
GL does not predict individual glucose levels or insulin doses. Portion categories do not define a universal daily target. Unverified average values for specific foods are not filled automatically.
Frequently asked questions
What does the calculation show?
GL = GI × available carbohydrate in the portion / 100. Enter GI for the specific food and preparation on the glucose = 100 scale, available carbohydrate per 100 g and portion weight. Initial numbers are a demonstration.
What limitations apply?
GL does not predict individual glucose levels or insulin doses. Portion categories do not define a universal daily target. Unverified average values for specific foods are not filled automatically.
Related calculators
Related tools.
Other calculators
Nutrition and dietetics
- Estimated total daily energy expenditure (TDEE)
- Author-defined macro planner
- Heuristic daily water estimate
- Protein reference intakes
- Dietary fibre reference intakes
- EPA and DHA reference intakes
- Sodium and potassium in a daily diet
- Ethanol and illustrative Widmark estimate
- Caffeine remaining: model estimate
- Hall–Chow weight-change scenario
- All calculators →
What next
Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.
Go to the knowledge base