Potato salad (cooked, then cooled potatoes) glycemic index
Potato salad (cooked, then cooled potatoes) has a glycemic index of 49, which is low. A 150 g serving (about 1 cup) has a glycemic load of 13 (medium).
Also known as: cold potatoes, cooled potatoes
- Serving150 g
- Available carbs27 g
- Fiber2.7 g
- Sugars1.3 g
- Protein2.6 g
- Calories129 kcal
Serving: about 1 cup.
What to know
Cooking and then chilling potatoes turns part of the starch into resistant starch. In eight studies, cooled potatoes averaged a GI of 49 compared with 73 for hot boiled 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 | 4 | Low |
| 100 g | 18 g | 9 | Low |
| 150 g · about 1 cup | 27 g | 13 | Medium |
| 300 g · double serving | 55 g | 27 | High |
What the studies found
The value of 49 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 8 studies.
Potato salad (cooked, then cooled potatoes) compared with other vegetables & tubers
Similar low-GI foods
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Frequently asked questions
Is potato salad (cooked, then cooled potatoes) low glycemic?
Yes. With a GI of 49, potato salad (cooked, then cooled potatoes) is in the low range (55 or less).
What is the glycemic load of potato salad (cooked, then cooled potatoes)?
A 150 g serving (about 1 cup) has a glycemic load of 13, 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 potato salad (cooked, then cooled potatoes)?
With a GI of 49 and a medium glycemic load per serving, potato salad (cooked, then cooled 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 potato salad (cooked, then cooled potatoes)?
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.