GI Calculator — Glycemic Index & Glycemic Load
Find the Glycemic Load (GL) of a food — the practical measure of how much it raises blood sugar — by combining its Glycemic Index (GI) with the actual carbohydrate content of the serving size.
g
GL < 10 = Low · GL 10–19 = Medium · GL ≥ 20 = High
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Multiply GI by carbohydrates
55 × 30 = 1.650 - 2
Glycemic Load = product ÷ 100
1.650 ÷ 100 = 16,5
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Glycemic Load (GL) = (Glycemic Index × grams of carbs per serving) / 100. GL < 10 = Low, 10–19 = Medium, ≥ 20 = High. GL is more actionable than GI alone because it accounts for actual serving size — a high-GI food eaten in a small portion can have a low GL.
Τύπος
How this is calculated
The Glycemic Index (GI) ranks foods on a 0–100 scale based on how quickly they raise blood glucose compared to pure glucose (GI = 100). A food is classified as low GI (≤ 55), medium (56–70), or high (> 70). GI is measured in controlled laboratory conditions using a fixed 50 g carbohydrate load, which may differ from typical serving sizes.
Glycemic Load (GL) corrects for serving size by multiplying GI by the grams of available (net) carbohydrates in the actual portion and dividing by 100. GL < 10 is low, 10–19 is medium, and ≥ 20 is high. A food with a high GI but a small serving can have a low GL — watermelon (GI ≈ 72) has a GL of about 5 per 120 g serving because it contains little carbohydrate by weight. Conversely, a medium-GI food in a large portion can produce a high GL.
GI values for individual foods are published by the University of Sydney's Glycemic Index Research Service (www.glycemicindex.com) and vary somewhat depending on variety, ripeness, cooking method, and food combinations. The GL formula is universally agreed upon; individual blood-glucose responses still vary with metabolic health, gut microbiome, and concurrent meal composition.
Συχνές ερωτήσεις
Glycemic Index (GI) measures how fast a food raises blood sugar relative to glucose, using a fixed 50 g carbohydrate dose in lab conditions. Glycemic Load (GL) multiplies GI by the actual grams of carbohydrate in the serving you eat and divides by 100 — so it reflects the real-world blood-sugar impact of a typical portion rather than a fixed lab dose.
The University of Sydney maintains the official GI database (glycemicindex.com). GI values are also listed in nutrition textbooks and on many product labels. Note that GI can vary by food variety, ripeness, and preparation method — always use tested values where possible rather than generic estimates.
Available (net) carbohydrates = total carbohydrates − dietary fiber. Fiber is not digestible and does not significantly raise blood glucose, so it is subtracted from the total on nutrition labels. In the US, the net carb figure must be calculated manually (Total Carbs − Fiber); in the EU, carbohydrates on labels are already net of fiber.
Γνωστό και ως
TG we-Calculate Editorial Team. (2026). GI Calculator — Glycemic Index & Glycemic Load [Online calculator]. TG we-Calculate. https://we-calculate.com/el/calculator/gi-calculator
TG we-Calculate Editorial Team. "GI Calculator — Glycemic Index & Glycemic Load." TG we-Calculate. 2026. https://we-calculate.com/el/calculator/gi-calculator.
TG we-Calculate Editorial Team, "GI Calculator — Glycemic Index & Glycemic Load," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/el/calculator/gi-calculator
@misc{wecalculate_gi_calculator, title = {GI Calculator — Glycemic Index & Glycemic Load}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/el/calculator/gi-calculator}}, year = {2026}, note = {TG we-Calculate} }
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