Baked potato glycemic index
Baked potato has a glycemic index of 80, which is high. A 150 g serving (1 medium potato) has a glycemic load of 24 (high).
Also known as: jacket potato, russet potato
- Serving150 g
- Available carbs30 g
- Fiber2.3 g
- Sugars2.6 g
- Protein2.9 g
- Calories140 kcal
Serving: 1 medium potato.
What to know
Baked potatoes, especially Russets, are among the highest-GI foods tested. Keeping the skin, adding protein and a side salad, or eating a smaller potato all help lower the impact of the meal.
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 | 10 g | 8 | Low |
| 100 g | 20 g | 16 | Medium |
| 150 g · 1 medium potato | 30 g | 24 | High |
| 300 g · double serving | 60 g | 48 | High |
What the studies found
The value of 80 is the median of 5 published measurements in the International Tables of Glycemic Index (2021). Results range from 57 to 111. 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.
- 57 · Canada 1985
- 78 · Korea 2018
- 80 · USA 1981
- 85 · USA 2012
- 111 · USA 1977
Baked potato compared with other vegetables & tubers
Lower-GI swaps
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is baked potato low glycemic?
No. With a GI of 80, baked potato is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of baked potato?
A 150 g serving (1 medium potato) has a glycemic load of 24, which is high. 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 baked potato?
With a GI of 80 and a high glycemic load per serving, baked potato is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in baked potato?
A 150 g serving has about 32 g of total carbohydrate, including 2.3 g of fiber, leaving 30.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.6 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 93 kcal | 140 kcal |
| Carbohydrates | 22 g | 32 g |
| Available carbs | 20 g | 30 g |
| Fiber | 1.5 g | 2.3 g |
| Sugars | 1.7 g | 2.6 g |
| Protein | 2 g | 2.9 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central, Potatoes, baked, flesh, without salt (SR Legacy, FDC 170033). 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.