Instant mashed potatoes glycemic index
Instant mashed potatoes has a glycemic index of 84, which is high. A 150 g serving (about 3/4 cup prepared) has a glycemic load of 16 (medium).
Also known as: potato flakes
- Serving150 g
- Available carbs19 g
- Fiber3.5 g
- Sugars—
- Protein2.9 g
- Calories170 kcal
Serving: about 3/4 cup prepared.
What to know
Instant mashed potato is one of the highest-GI foods in the tables: the flakes are pre-cooked and dehydrated, so the starch is absorbed almost as fast as glucose.
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 g | 6.4 g | 5 | Low |
| 100 g | 13 g | 11 | Medium |
| 150 g · about 3/4 cup prepared | 19 g | 16 | Medium |
| 300 g · double serving | 38 g | 32 | High |
What the studies found
The value of 84 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 10 studies. Results range from 69 to 101. 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.
- 69 · USA 2001
- 81 · Canada 2011
- 86 · Australia 1984
- 87 · Canada 1992
- 88 · USA 2005
- 89 · Canada 1985
- 92 · USA 2001
- 97 · USA 1998
- 98 · Canada 2011
- 101 · Canada 2011
Instant mashed potatoes compared with other vegetables & tubers
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Frequently asked questions
Is instant mashed potatoes low glycemic?
No. With a GI of 84, instant mashed potatoes is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of instant mashed potatoes?
A 150 g serving (about 3/4 cup prepared) has a glycemic load of 16, which is medium. 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 instant mashed potatoes?
With a GI of 84 and a medium glycemic load per serving, instant mashed potatoes can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in instant mashed potatoes?
A 150 g serving has about 23 g of total carbohydrate, including 3.5 g of fiber, leaving 19.1 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 15 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 113 kcal | 170 kcal |
| Carbohydrates | 15 g | 23 g |
| Available carbs | 13 g | 19 g |
| Fiber | 2.3 g | 3.5 g |
| Sugars | — | — |
| Protein | 1.9 g | 2.9 g |
| Fat | 5.6 g | 8.4 g |
Source: USDA FoodData Central, Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added (SR Legacy, FDC 169372). 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.