Gatorade glycemic index
Gatorade has a glycemic index of 65, which is medium. A 250 ml serving (1 glass) has a glycemic load of 10 (low).
Also known as: sports drink, Powerade
- Serving250 ml
- Available carbs16 g
- Fiber0 g
- Sugars13 g
- Protein0 g
- Calories65 kcal
Serving: 1 glass.
What to know
Sports drinks are designed to deliver sugar fast during exercise, and they tested medium-to-high GI. Outside of long workouts, water is the better choice.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 3.2 g | 2 | Low |
| 100 ml | 6.4 g | 4 | Low |
| 250 ml · 1 glass | 16 g | 10 | Low |
| 500 ml · double serving | 32 g | 21 | High |
What the studies found
The value of 65 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results range from 53 to 89. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 53 · USA 2002
- 65 · USA 2002
- 89 · USA 2002
Gatorade compared with other drinks
Lower-GI swaps
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Frequently asked questions
Is gatorade low glycemic?
No. With a GI of 65, gatorade is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of gatorade?
A 250 ml serving (1 glass) has a glycemic load of 10, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat gatorade?
With a GI of 65 and a low glycemic load per serving, gatorade usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in gatorade?
A 250 ml serving has about 16 g of total carbohydrate, including 0 g of fiber, leaving 16 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 6.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 26 kcal | 65 kcal |
| Carbohydrates | 6.4 g | 16 g |
| Available carbs | 6.4 g | 16 g |
| Fiber | 0 g | 0 g |
| Sugars | 5.2 g | 13 g |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Sports drink (Gatorade G) (FNDDS, FDC 2710769). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.