Free tool · Nutrition
Glycemic load calculator
Short answer
Glycemic load (GL) is a food's glycemic index multiplied by the grams of available carbohydrate in your portion, divided by 100. It accounts for how much you eat: 15 g of carbs from a GI 80 food has a load of 12, less than the 27 from 45 g at GI 60. Foods with a GI of 55 or less are low GI, and 70 or more high GI.
Last reviewed 28 October 20261 published sourcesNot medical advice
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Get Reps freeGlycemic load calculator
Look up the food's glycemic index (GI) in a published GI table, then enter the available carbohydrate in your portion. On US labels that is total carbohydrate minus fiber; UK and EU labels already list carbohydrate without fibre.
Enter the glycemic index and the carbs in your portion.
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| Glycemic index | 15 g carbs | 30 g carbs | 45 g carbs | 60 g carbs |
|---|---|---|---|---|
| GI 40 | 6.0 | 12.0 | 18.0 | 24.0 |
| GI 55 | 8.3 | 16.5 | 24.8 | 33.0 |
| GI 70 | 10.5 | 21.0 | 31.5 | 42.0 |
| GI 85 | 12.8 | 25.5 | 38.3 | 51.0 |
| GI 100 | 15.0 | 30.0 | 45.0 | 60.0 |
From the international GI tables
Atkinson, Foster-Powell and Brand-Miller compiled 2,487 GI entries from 205 studies. They calculate glycemic load from the GI and the available carbohydrate in a serving, divided by 100, and describe foods of GI 55 or less as low GI and 70 or more as high GI (Atkinson et al., 2008).
GI values vary with ripeness, cooking and processing, and between brands, so a published value is an estimate for the food you actually eat.
Carbs around training
Before long endurance events, the goal is plenty of carbohydrate rather than a low load; plan it with the carb loading calculator. For everyday meals, the macro calculator sets your daily carbohydrate range.
See what your meals add up to
Reps logs meals by photo, voice or text with a full nutrition breakdown, so you can see how your day's food stacks up.
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Common questions
How do you calculate glycemic load?
Multiply the food's glycemic index by the grams of available carbohydrate in the portion you eat, then divide by 100. Available carbohydrate is the carbohydrate your body digests, which leaves out fiber.
What is the difference between glycemic index and glycemic load?
Glycemic index ranks how quickly a fixed amount of a food's carbohydrate raises blood glucose compared with glucose itself. Glycemic load also counts the size of your portion, so it is closer to what a real serving does.
What counts as a low GI food?
The international GI tables describe foods with a GI of 55 or less as low GI and 70 or more as high GI, with medium in between. Most legumes, pasta, fruits and dairy foods are low GI.
Sources
Figures on this page were checked against these publications on 28 October 2026.
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281–2283. doi.org/10.2337/dc08-1239
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