Boiled potato glycemic index
Boiled potato has a glycemic index of 73, which is high. A 150 g serving (1 medium potato) has a glycemic load of 20 (high).
Also known as: potatoes, potato
- Serving150 g
- Available carbs27 g
- Fiber2.7 g
- Sugars1.3 g
- Protein2.6 g
- Calories129 kcal
Serving: 1 medium potato.
What to know
Most potato varieties are high GI once cooked. Cooling boiled potatoes in the fridge creates resistant starch and brings the GI down to the low range, which is why potato salad scores lower than hot potatoes.
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 | 9.1 g | 7 | Low |
| 100 g | 18 g | 13 | Medium |
| 150 g · 1 medium potato | 27 g | 20 | High |
| 300 g · double serving | 55 g | 40 | High |
What the studies found
The value of 73 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 29 studies. Results range from 24 to 87. 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.
- 24 · Kenya 1996
- 55 · Lebanon 2003
- 66 · China 2005
- 87 · Lebanon 2003
Boiled potato compared with other vegetables & tubers
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Frequently asked questions
Is boiled potato low glycemic?
No. With a GI of 73, boiled potato is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of boiled potato?
A 150 g serving (1 medium potato) has a glycemic load of 20, 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 boiled potato?
With a GI of 73 and a high glycemic load per serving, boiled 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 boiled potato?
A 150 g serving has about 30 g of total carbohydrate, including 2.7 g of fiber, leaving 27.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 20 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 86 kcal | 129 kcal |
| Carbohydrates | 20 g | 30 g |
| Available carbs | 18 g | 27 g |
| Fiber | 1.8 g | 2.7 g |
| Sugars | 0.9 g | 1.3 g |
| Protein | 1.7 g | 2.6 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central, Potatoes, boiled, cooked without skin, flesh, without salt (SR Legacy, FDC 170440). 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.