Glycemic load (GL) = glycemic index (GI) × available carbohydrates (g) ÷ 100. It tells you how much a food — or a whole meal — is likely to raise blood glucose, combining the quality of carbs (GI) with the quantity you actually eat.
GI values from published GI tables (Foster-Powell et al., glucose scale). Carb values are typical servings — check your product label for exact numbers.
| Food | GI | Typical serving | GL / serving |
|---|---|---|---|
| White bread (2 slices, 60 g) | 75 | 2 slices, 60 g | 21 |
| Baguette (30 g slice) | 95 | 30 g slice | 16.15 |
| Whole wheat bread (2 slices) | 74 | 2 slices | 17.76 |
| Sourdough bread (30 g slice) | 54 | 30 g slice | 8.1 |
| Rye bread (30 g slice) | 58 | 30 g slice | 8.12 |
| Cornflakes (30 g bowl) | 81 | 30 g bowl | 21.06 |
| Rolled oats (40 g dry) | 55 | 40 g dry | 14.85 |
| Instant oatmeal (40 g packet) | 79 | 40 g packet | 22.91 |
| White rice, cooked (1 cup, 150 g) | 73 | 1 cup, 150 g | 32.12 |
| Brown rice, cooked (1 cup, 150 g) | 68 | 1 cup, 150 g | 21.76 |
| Basmati rice, cooked (1 cup, 150 g) | 58 | 1 cup, 150 g | 19.14 |
| Spaghetti, white (1 cup cooked) | 59 | 1 cup cooked | 24.78 |
| Spaghetti, wholemeal (1 cup cooked) | 53 | 1 cup cooked | 19.08 |
| Macaroni (1 cup cooked) | 64 | 1 cup cooked | 25.6 |
| Couscous, cooked (1 cup) | 65 | 1 cup | 22.1 |
| Quinoa, cooked (1 cup) | 53 | 1 cup | 18.02 |
| Barley, pearled (1 cup cooked) | 28 | 1 cup cooked | 12.32 |
| Potato, boiled (150 g) | 78 | 150 g | 21.06 |
| Sweet potato, boiled (150 g) | 63 | 150 g | 17.01 |
| Pumpkin, boiled (150 g) | 74 | 150 g | 8.14 |
| Apple (1 medium, 150 g) | 36 | 1 medium, 150 g | 6.84 |
| Banana (1 medium, 120 g) | 51 | 1 medium, 120 g | 14.28 |
| Orange (1 medium, 130 g) | 43 | 1 medium, 130 g | 6.45 |
| Watermelon (1 cup, 120 g) | 76 | 1 cup, 120 g | 6.84 |
| Pineapple (1 cup, 120 g) | 66 | 1 cup, 120 g | 10.56 |
| Mango (1 cup, 150 g) | 51 | 1 cup, 150 g | 11.73 |
| Grapes (1 cup, 120 g) | 59 | 1 cup, 120 g | 12.98 |
| Strawberries (1 cup, 150 g) | 41 | 1 cup, 150 g | 4.51 |
| Dates, dried (60 g) | 62 | 60 g | 24.8 |
| Lentils, cooked (1 cup) | 32 | 1 cup | 6.4 |
| Chickpeas, cooked (1 cup) | 28 | 1 cup | 7.56 |
| Kidney beans, cooked (1 cup) | 24 | 1 cup | 5.76 |
| Baked beans, canned (150 g) | 48 | 150 g | 9.6 |
| Whole milk (1 glass, 250 ml) | 39 | 1 glass, 250 ml | 4.68 |
| Yogurt, plain (200 g) | 41 | 200 g | 6.97 |
| Ice cream (1 scoop, 100 g) | 51 | 1 scoop, 100 g | 11.73 |
| Milk chocolate (40 g bar) | 40 | 40 g bar | 9.6 |
| Popcorn, air-popped (30 g) | 65 | 30 g | 12.35 |
| Peanuts (30 g handful) | 14 | 30 g handful | 0.56 |
| Table sugar (1 tsp, 4 g) | 65 | 1 tsp, 4 g | 2.6 |
| Honey (1 tbsp, 21 g) | 61 | 1 tbsp, 21 g | 10.37 |
| Pizza, cheese (1 slice, 140 g) | 60 | 1 slice, 140 g | 19.8 |
Total meal GL = sum of each item's GL. A common guide: keep a meal at GL 33 or less, and a full day at 100 or less.
Glycemic index (GI) ranks how fast 50 g of carbohydrate from a food raises blood glucose (glucose = 100). It ignores portion size — you rarely eat 50 g of carbs from watermelon, which is mostly water.
Glycemic load (GL) fixes that: GL = GI × carbs in your actual portion ÷ 100. Two worked examples from this tool's verified data:
Classification bands: GL 10 or less = low, 11–19 = medium, 20 or more = high. GI: 55 or less = low, 56–69 = medium, 70+ = high.
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