Glycemic Load (GL) Calculator — Free Online (Tolyo.app)
Compute GL from GI and carbs per serving.
GI is the relative speed of glucose rise (pure glucose = 100).
Use the digestible carbs (net carbs if you track fiber separately).
Estimates only. Foods vary by ripeness, cooking method, brand, and portion size.
How the Glycemic Load Calculator works
This Tolyo.app free online tool uses the standard formula:GL = (GI × carbs per serving) ÷ 100. GI measures the speed of rise; GL also considers how much you eat.
Quick tips
- • GL ≤ 10: low • 11–19: medium • ≥ 20: high (per serving).
- • Larger portions raise GL even if GI is the same.
- • Fiber, protein, and fat can blunt spikes when eaten together.
Example
Food with GI 55 and 30 g carbs per serving → GL = (55 × 30) ÷ 100 = 16.5 (medium).
Informational only — not medical advice. Talk to a clinician for personalized guidance.
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