Glycaemic Load Calculator
The glycaemic index only says how fast a food raises blood sugar. Watermelon scores high, yet a slice holds little carbohydrate, so its real impact is small. Index times portion — the glycaemic load — is what the body actually meets.
Your numbers
Glycaemic load
21
Calories
120kcal
What it means
A load of 20 or more is high — a smaller portion, or splitting it, works better.
Formula
Glycaemic load = Glycaemic index × Carbs ÷ 100
Under 10 is low, 10–19 moderate, 20 and above high. Across a whole day, around 100 is the usual reference point.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| Glycaemic indexHow fast a food raises blood sugar, regardless of portion. | 70 | 0 ~ 120 |
| Carbs (g)Grams of carbohydrate for the day; each gram is 4 kcal. | 30 | 0 and up |
Step by step
Quick reference table
Results when only Glycaemic index changes and everything else stays put.
| Glycaemic index | Glycaemic load | Calories (kcal) |
|---|---|---|
| 35 | 10.5 | 120 |
| 52.5 | 15.8 | 120 |
| 70 | 21 | 120 |
| 105 | 31.5 | 120 |
| 120 | 36 | 120 |
What each result means
| Result | At default values |
|---|---|
| Glycaemic loadIndex times portion — under 10 is low, 20 and up is high. | 21 |
| Calories (kcal)Energy, in kilocalories. | 120 |
Common mistakes
Under 10 is low, 10–19 moderate, 20 and above high. Across a whole day, around 100 is the usual reference point.
Glossary
- Glycaemic index
- How fast a food raises blood sugar, regardless of portion.
- Carbs
- Grams of carbohydrate for the day; each gram is 4 kcal.
- Glycaemic load
- Index times portion — under 10 is low, 20 and up is high.
- Calories
- Energy, in kilocalories.
Frequently asked questions
Q. How is Glycaemic Load Calculator calculated?
Glycaemic load = Glycaemic index × Carbs ÷ 100 — The glycaemic index only says how fast a food raises blood sugar. Watermelon scores high, yet a slice holds little carbohydrate, so its real impact is small. Index times portion — the glycaemic load — is what the body actually meets.
Q. Can you walk through an example?
With Glycaemic index 70, Carbs 30g, the answer is Glycaemic load 21.
Q. What do I need to enter?
Enter Glycaemic index, Carbs. The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only Glycaemic index moves the answer to Glycaemic index 35 → Glycaemic load 10.5 and Glycaemic index 120 → Glycaemic load 36. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
Under 10 is low, 10–19 moderate, 20 and above high. Across a whole day, around 100 is the usual reference point.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.