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Glycemic load (GL) = glycemic index × available carbohydrate in your portion ÷ 100. Pick one of 1,223 foods and dishes, or enter the numbers yourself. 10 or under is low, 20 or over is high.
Glycemic load = glycemic index x grams of available carbohydrate in the portion / 100. Available carbohydrate is total carbohydrate minus fiber.
10 or under is low, 11 to 19 is medium and 20 or over is high, per serving.
Glycemic index ranks how fast a food's carbohydrate raises blood sugar, but ignores how much of it is in a normal portion. Glycemic load accounts for the portion, so it is the better guide to what a real serving does.
Food values come from NutriOptio's food and dish pages (USDA data and published GI tables; dish figures are the app's October 2026 estimates for a typical recipe). General information, not medical advice.
Photograph a meal and NutriOptio adds up every item for you.
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