SugarHigh Team
Potato Glycemic Index: Boiled, Mashed and Fries
| Measure | Value | Source |
|---|---|---|
| GI | 78 (high) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 20 g | USDA FDC 170440 |
| Fiber / 100 g | 1.8 g | USDA FDC 170440 |
| Net carbs / 100 g | 18.2 g | Calculated from USDA |
| GL / 100 g | 14 (calculated) | GI × net carbs / 100 |
Short answer: boiled potato has an average GI of 78, which is high. Source: Atkinson 2008, Table 1.
Potato by preparation (Atkinson 2008, Table 1)
| Preparation | GI | Band |
|---|---|---|
| Boiled | 78 | High |
| Instant mash | 87 | High |
| French fries | 63 | Medium |
Why fries score lower than boiled
A lower GI is not the same as a better food choice. Fat slows how fast carbohydrate is absorbed, which can lower a GI number without making the food lighter in calories. GI is one signal among several.
Potato vs rice vs sweet potato
Boiled potato 78, boiled white rice 73, boiled sweet potato 63 (all Atkinson 2008).
FAQ
Is potato high GI?
Boiled potato averages 78, high.
Is mashed potato higher GI than boiled?
Instant mash averages 87, higher than boiled at 78.
Is potato keto?
At 18.2 g net carbs per 100 g boiled (USDA), it rarely fits a strict keto day.
