Mashed potatoes glycemic index
Mashed potatoes has a glycemic index of 79, which is high. A 150 g serving (about 3/4 cup) has a glycemic load of 19 (medium).
Also known as: mashed potato, mash
- Serving150 g
- Available carbs24 g
- Fiber2.3 g
- Sugars2.2 g
- Protein2.9 g
- Calories125 kcal
Serving: about 3/4 cup.
What to know
Mashing breaks down the potato structure, so mashed potato is digested quickly and has a high GI. A half-and-half mash with cauliflower or white beans lowers the glycemic load a lot.
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 | 8.1 g | 6 | Low |
| 100 g | 16 g | 13 | Medium |
| 150 g · about 3/4 cup | 24 g | 19 | Medium |
| 300 g · double serving | 48 g | 38 | High |
What the studies found
The value of 79 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 6 studies. Results are fairly consistent (71 to 84).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 71 · South Africa 1984
- 72 · New Zealand 2011
- 73 · China 2005
- 76 · UK 2009
- 76 · UK 2009
- 84 · France 1988
Mashed potatoes compared with other vegetables & tubers
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Frequently asked questions
Is mashed potatoes low glycemic?
No. With a GI of 79, mashed potatoes is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of mashed potatoes?
A 150 g serving (about 3/4 cup) has a glycemic load of 19, 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 mashed potatoes?
With a GI of 79 and a medium glycemic load per serving, 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 mashed potatoes?
A 150 g serving has about 26 g of total carbohydrate, including 2.3 g of fiber, leaving 24.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 17.6 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 83 kcal | 125 kcal |
| Carbohydrates | 18 g | 26 g |
| Available carbs | 16 g | 24 g |
| Fiber | 1.5 g | 2.3 g |
| Sugars | 1.5 g | 2.2 g |
| Protein | 1.9 g | 2.9 g |
| Fat | 0.6 g | 0.9 g |
Source: USDA FoodData Central, Potatoes, mashed, home-prepared, whole milk added (SR Legacy, FDC 170493). 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.