Tool

Glycemic index lab

Search foods, set portions in grams, and get a carb-weighted glycemic index, estimated glycemic load, and tips to soften spikes. Values are typical published GI ranges for standard test portions — not personal medical data.

Disclaimer: This is an educational estimator. GI varies by ripeness, cooking, and person. It does not replace professional advice or your own glucose measurements.

Your meal

Add foods from the search above. Adjust grams for each line.

Combined estimate

Meal macros

Calories
0

Sum of reference kcal/100g × your portions (approximate).

Protein
0.0 g

Helps steady glucose when paired with carbs.

Fat
0.0 g

Slows stomach emptying; can blunt sharp rises.

Total carbs
0.0 g

Listed carbohydrate before subtracting fiber.

Carbs & glycemic

Net carbs
0.0 g

Carbs that typically count toward glucose rise: total carbs minus fiber, using your gram amounts.

Fiber (total)
0.0 g

More fiber often slows digestion and can soften the curve for the same net carbs.

Weighted GI
—

Blended glycemic index: each food’s GI weighted by its share of net carbs (only carb-containing lines).

Glycemic load
—

(Weighted GI × net carbs) ÷ 100 — scales the index by how much digestible carb is in the meal.

Spike tendency Minimal carb load

A simple band from glycemic load and carb amount — not a forecast. Your CGM or finger sticks show your real response.

Tips to improve the spike

  • GI and GL are estimates; your CGM or meter is the ground truth. Individual responses vary with sleep, stress, and activity.