Glycemic Index Calculator
Estimate how much a food is likely to raise blood sugar by combining its glycemic index with the actual carbohydrate content of your serving.
What the glycemic index measures
The Glycemic Index (GI) ranks foods from 0 to 100 based on how quickly the carbohydrates they contain raise blood glucose compared to pure glucose. Foods are generally grouped as low GI (55 or below), medium GI (56-69), or high GI (70 and above).
Why glycemic load matters more
GI alone doesn’t account for portion size, so this calculator uses the standard glycemic load formula: GL = (GI x grams of carbohydrate per serving) / 100. A food with a high GI but very little carbohydrate per serving (like watermelon) can still have a low overall glycemic load.
Glycemic load is generally classified as low (10 or under), medium (11-19), or high (20 or above), reflecting the food’s realistic impact on blood sugar for a typical serving.
This tool is for general nutrition education and meal planning only, not a substitute for personalized advice from a registered dietitian or physician, especially for people managing diabetes.