Potato Glycemic Index
High GI · The honest verdict
Raises blood sugar quickly
Glycemic index
56–111
reported range
Glycemic load
15
Medium GL
This food's glycemic index is 56–111, which is High GI.
Potatoes have a high glycemic index and can raise blood sugar quickly, especially when eaten hot and mashed. However, variety, cooking method, and serving temperature all affect the actual glycemic response. Smaller portions, boiling and cooling (to form resistant starch), and pairing with protein and fat can reduce the blood sugar spike. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Potato GI ranges from 56 to 111 — one of the widest ranges of any common food, depending on variety and preparation.
A medium boiled potato (150 g) provides 515 mg potassium — about 11% of the daily value.
Cooling boiled potatoes increases resistant starch by up to 3–4 times, significantly lowering the glycemic response.
Glycemic load of 11–19 is classified as medium — a medium boiled potato sits at the low end of this range.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium potato (150 g), boiled, without skin. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 27g
- Net carbs
- 24.5g
- total carbs minus fiber
- Fiber
- 2.5g
- slows the glucose rise
- Sugars
- 1.2g
- Protein
- 3.1g
- Calories
- 116kcal
Notable nutrients
- Vitamin C12 mg
- Potassium515 mg
- Vitamin B60.3 mg
- Magnesium28 mg
- Iron0.9 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
High glycemic impact — portion control and preparation matter greatly
Potatoes have a high glycemic index and can raise blood sugar quickly, especially when eaten hot and mashed. However, variety, cooking method, and serving temperature all affect the actual glycemic response. Smaller portions, boiling and cooling (to form resistant starch), and pairing with protein and fat can reduce the blood sugar spike. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A medium boiled potato (about 150 g) has a glycemic load of around 15, which is in the medium range. For better blood sugar management, stick to a small potato (about 100 g) or half a medium potato per meal. Avoid large baked potatoes, French fries, and mashed potatoes, which have higher GI and GL due to processing and preparation.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Boiling and cooling (potato salad)
Lowers the spikeCooling boiled potatoes converts some starch to resistant starch, which is not fully digested and therefore has a lower glycemic effect. A cold potato salad has a meaningfully lower GI than a freshly boiled hot potato.
Baking or roasting
Raises GIDry heat methods like baking and roasting gelatinize starch more thoroughly and concentrate sugars, pushing GI toward the higher end of the range. A baked Russet potato can have a GI near 85–111.
Mashing
Raises GIMashing breaks down cell walls and starch granules, making the starch more accessible to digestive enzymes. Mashed potatoes have a higher GI than whole boiled potatoes of the same variety.
Frying (French fries, chips)
Raises GIFrying adds fat but also concentrates starch and creates a high-GI product. French fries have a GI typically in the 63–75 range, and potato chips can be even higher due to processing.
Pairing tip
Pair potatoes with a protein source like grilled chicken, fish, eggs, or beans to slow digestion and reduce the glycemic spike. Adding healthy fats such as olive oil or avocado also helps. Include non-starchy vegetables like leafy greens or broccoli to increase fiber and volume without adding many carbs. Avoid eating potatoes alone or with other high-GI foods like white bread or sugary drinks.
Why GI numbers vary
Potato GI is one of the most variable among common foods, ranging from 56 to 111 across different studies. The variation depends on the potato variety (Russet, Yukon Gold, red, new potatoes), cooking method (boiling, baking, frying, roasting), serving temperature (hot vs. cold), and even the soil and growing conditions. For example, a cold boiled new potato can have a GI around 56, while a hot baked Russet can exceed 100. We report the honest range and classify potatoes as high because the most common preparations (baked, mashed, French fries) land in the high GI zone.
Not medical advice. This page is general nutrition information about Potato. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Potato GI ranges from about 56 to 111 depending on variety, cooking method, and serving temperature. Cold boiled new potatoes have the lowest GI (around 56), while hot baked Russet potatoes can exceed 100. Because the range is so wide, we report a range rather than a single value. In practical terms, most common preparations like baked, mashed, or fried potatoes fall in the medium-to-high GI range.
Potatoes can be part of a diabetes-friendly diet, but they require careful portion control and smart preparation. A small boiled or roasted potato (about 100 g) paired with protein and vegetables can fit into a balanced meal. However, large portions, French fries, and mashed potatoes are more likely to cause blood sugar spikes. People with diabetes should discuss potato servings with their care team — this is general nutrition information.
Yes, cooling boiled potatoes significantly reduces their GI by forming resistant starch — a type of starch that resists digestion in the small intestine. A potato salad made with cooled boiled potatoes can have a GI roughly 15–25 points lower than the same potato eaten hot. Reheating cooled potatoes gently preserves some of this resistant starch benefit.
New potatoes (small, waxy potatoes harvested early) and some red-skinned varieties tend to have the lowest GI among common potato types, often around 56–66 when boiled and cooled. Russet potatoes, which are high-starch baking potatoes, have the highest GI, especially when baked. Sweet potatoes and yams are not true potatoes and have different GI values.
Potatoes are high in carbs — a medium potato has about 27 g of total carbs and 24.5 g of net carbs. On a moderate low-carb diet (50–100 g net carbs/day), a small potato can fit. On strict keto (under 20–30 g net carbs/day), even a small potato uses most of the daily carb allowance. Most low-carb and keto diets limit or avoid potatoes entirely.
A medium boiled potato has a glycemic load of about 15, which is similar to a serving of white rice or pasta. A large baked potato can have a GL of 25–30, which is high. For comparison, a slice of whole wheat bread has a GL of about 10, and a cup of cooked oatmeal has a GL of about 12. The GL of potatoes is manageable in small portions but can be significant in large servings.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026