Food Insulin Index & Insulin Load Calculator
Medically reviewed by Dr. Chhaya Makhija, MD, DipABLM — September 2026
Estimate a food's insulin load from its energy and food insulin index (FII) — a way to compare how strongly different foods drive insulin, beyond carbohydrate alone.
FII is the insulin response to a portion vs. the same energy of pure glucose (100). See the reference values below.
Carbohydrate counting rests on an assumption that is mostly true and occasionally very wrong: that carbohydrate is what drives the insulin response to a meal.
Researchers at the University of Sydney tested this directly by feeding people isocaloric portions of individual foods and measuring the actual insulin released. The results reordered a good deal of received wisdom. Some low-carbohydrate foods — notably beef, fish and eggs — provoke a substantially larger insulin response than their carbohydrate content predicts. Some high-carbohydrate foods provoke less. And a few, white fish and yoghurt among them, produce insulin responses out of all proportion to either their carbohydrate or their calories.
That work produced the food insulin index: a measure of the insulin response to a fixed calorie portion of a food, relative to a reference. Multiplied by the energy in a real serving, it gives an insulin load — a fuller picture of what a meal actually demands than carbohydrate alone.
This is a research tool rather than a dosing method, and no clinical guideline recommends dosing from it. But for anyone puzzled by a high-protein meal that behaved nothing like the carb count suggested, it explains a great deal.
How to Use This Calculator
- Enter the food's energy in kilocalories for your portion.
- Enter the food insulin index (FII) as a percentage — use the reference table below or a published FII list.
- Read the insulin load, a relative number for comparing how strongly foods or meals drive insulin.
The output is a comparison metric, not insulin units to inject. Insulin users should keep counting carbohydrate and follow their care plan.
What the Food Insulin Index Measures
The food insulin index (FII), developed by Holt and colleagues, ranks foods by the insulin response they produce in healthy people, relative to pure glucose (set at 100), for an equal-calorie portion. Unlike the glycemic index — which only considers carbohydrate's effect on blood glucose — the FII captures the insulin demand of protein and some fats too.
The result is a relative "insulin demand" number. Example: a 240 kcal portion with an FII of 60 → 240 × 60 ÷ 100 = 144 insulin-load units — useful for comparing one food or meal against another.
Approximate Food Insulin Index Values
| Food | Approx. FII |
|---|---|
| Pure glucose (reference) | 100 |
| White bread | ~73 |
| White rice | ~79 |
| Eggs | ~31 |
| Beef / fish (lean protein) | ~25–35 |
| Cheese | ~33 |
| Apple | ~59 |
| Peanuts | ~20 |
Values are approximate and vary between studies and portions. Use published FII tables for specific foods.
High vs Low Insulin-Index Foods — and Why It Matters
Because the insulin index measures the actual insulin response, some foods rank very differently from what the glycemic index would predict.
Foods that often surprise people
- Dairy — milk, yogurt and whey protein trigger a large insulin response despite a low glycemic index.
- White potato sits among the highest insulin-index foods.
- Lean meat and fish produce a moderate insulin response from protein, even with almost no carbohydrate.
- Eggs, cheese, nuts and most fats are low on the index.
Who finds the insulin index useful
It is most helpful for people managing insulin resistance, PCOS or weight, and for those on low-carb or ketogenic eating who want to compare protein-heavy options. It complements — rather than replaces — carbohydrate counting and the glycemic index.
Frequently Asked Questions
What is the food insulin index?
The food insulin index (FII) ranks foods by the insulin response they trigger in healthy people, relative to pure glucose set at 100, for an equal-calorie portion. It captures protein and fat effects that the glycemic index misses.
How do you calculate insulin load?
Multiply the food's energy in kilocalories by its food insulin index, then divide by 100. A 240 kcal portion with an FII of 60 gives an insulin load of 144 — a relative comparison number, not insulin units.
How is the food insulin index different from glycemic index?
Glycemic index measures only how a food's carbohydrate raises blood glucose. The food insulin index measures the actual insulin response, so it also reflects protein and some fat — which is why high-protein, low-carb foods can still have a meaningful insulin index.
Can I use insulin load to dose my insulin?
No. Insulin load is a research comparison metric, not insulin units. If you take insulin, keep counting carbohydrate and follow your care team's plan; for fat-and-protein dosing on a pump, see the Warsaw Method calculator.
Does protein raise insulin?
Yes. Protein stimulates insulin release even though it raises blood glucose little, which is why a high-protein, low-carb food can still have a meaningful insulin index. This is the effect the food insulin index captures and the glycemic index misses.
Is the food insulin index useful on a low-carb or keto diet?
It can be. When carbohydrate is already low, protein and dairy become the main drivers of insulin, and the insulin index helps compare those choices in a way the glycemic index cannot. For most people it is an optional extra layer alongside carb counting, not a replacement.
Sources
- Holt SH, Brand Miller JC, Petocz P. "An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods." Am J Clin Nutr. 1997.
- Bell KJ, et al. "Clinical application of the food insulin index for mealtime insulin dosing." Diabetes Metab Res Rev. 2016.
Written by Ryan Mitchell · Last updated: September 2026