The glycemic index tells you how fast a food raises blood sugar. Glycemic load tells you how much, for the amount you actually eat. GI is a property of the food; GL is a property of the serving. You need both to make good choices.
Glycemic load = GI × grams of available carbohydrate per serving ÷ 100
GL per serving: low 10 or less · medium 11–19 · high 20+
GI: low 55 or less · medium 56–69 · high 70+
Two quick examples
An apple: GI 36 × 13 g of carbs ÷ 100 = a GL of 5. Low on both counts.
A baked russet potato: GI 85 × 30 g of carbs ÷ 100 = a GL of 26. High on both, and about five times the apple’s effect.
Where GI and GL disagree
This is where glycemic load earns its place. Some foods look bad by GI but barely move blood sugar in a normal portion. Others look fine by GI but carry a heavy load because the serving is carb-dense.
Higher GI, but low GL
| Food | GI | GL | Serving |
|---|---|---|---|
| Watermelon | 76 | 5 | 120 g |
| Rutabaga | 72 | 7 | 150 g |
| Popcorn, plain | 65 | 7 | 20 g |
| Cantaloupe | 65 | 4 | 120 g |
| Pumpkin | 64 | 3 | 80 g |
| Beets | 64 | 4 | 80 g |
Low or medium GI, but high GL
| Food | GI | GL | Serving |
|---|---|---|---|
| Spaghetti, white | 49 | 24 | 180 g cooked |
| Macaroni | 47 | 23 | 180 g cooked |
| Basmati rice | 58 | 22 | 150 g cooked |
| Raisins | 64 | 28 | 60 g |
| Pancakes, from mix | 67 | 39 | 80 g |
| Dates | 42 | 17 | 60 g |
Highest glycemic load foods
| Food | GI | GL | Serving |
|---|---|---|---|
| Pancakes, from mix | 67 | 39 | 80 g |
| Instant white rice | 87 | 37 | 150 g cooked |
| Jasmine rice | 89 | 37 | 150 g cooked |
| Brown rice pasta | 92 | 35 | 180 g cooked |
| Mac and cheese, boxed | 64 | 33 | 180 g |
| Gnocchi | 68 | 33 | 180 g |
| Corn pasta, gluten-free | 78 | 33 | 180 g cooked |
| Sticky rice | 92 | 31 | 150 g cooked |
| Udon noodles | 62 | 30 | 180 g cooked |
| Rice milk | 86 | 28 | 250 ml |
| Baked russet potato | 85 | 26 | 150 g |
| Baked sweet potato | 94 | 26 | 150 g |
| Bagel | 72 | 25 | 1 bagel (70 g) |
| Cranberry juice cocktail | 68 | 24 | 250 ml |
| Fruit leather | 99 | 24 | 30 g |
GL values for every food are in the full glycemic index chart.
How to use both
- Use GI to choose between similar foods. Basmati over jasmine, sourdough over white bread, rolled oats over instant.
- Use GL to decide how much. Pasta is low GI, but a restaurant plate can double the GL in the table above.
- Don’t avoid foods on GI alone. Watermelon, pumpkin, and carrots have low GLs in normal portions.
- Think in meals. Protein, fat, and fiber eaten alongside carbs lower the effect of the whole meal.
Frequently asked questions
Is glycemic load better than glycemic index?
Neither is better; they answer different questions. GI compares foods gram for gram of carbohydrate. GL tells you the effect of a typical serving. Using both together gives the most accurate picture.
What is a good daily glycemic load?
Researchers often describe a total daily GL under about 80 as low and over 120 as high. These are rough guides rather than targets; what matters most is the pattern of your meals.
Why do some foods have no GL?
Meat, fish, eggs, oils, and most non-starchy vegetables have little or no carbohydrate, so they have no measurable GI and their GL is effectively zero.
GI values vary between tests. This page is general information, not medical advice. Last reviewed October 2026.
Your equation should be revised to be sure that the Net Carbs is not in the denominator of the equation.
Glycemic Load = Glycemic Index / 100 x Net Carbohdrates (this is not clear: net carbs in denominator?)
Glycemic Load = (Glycemic Index / 100) x Net Carbohdrates (this fix puts net carbs in numerator)