Baked potato
High GI
GL 31.1 per piece (173 g) · GL 18 per 100 g
- Good water content
- High glycemic index (85)
Baked potato has a glycemic index of 85, higher than plain Potato (78). One piece (173 g) adds a glycemic load of 31.1.
Updated Jul 4, 2026 · Sources: USDA FoodData Central #170111 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It has a significantly lower glycemic impact and fewer carbohydrates, making it ideal for managing insulin levels.
Cauliflower - GL 10 per 100 g While still starchy, it has a lower glycemic index than a standard baked potato and provides more micronutrients.
Sweet potatoes - GL 5 per 100 g It offers a much lower carbohydrate content and a lower glycemic load compared to white potatoes.
Parsnip
Forms of Potato
- GI 78 · GL 13.7 per 100 g
Potato - Purple potatoGI 45 · GL 9 per 100 g purple
- GI 58 · GL 10 per 100 g new
Baby potatoes - GI 65 · GL 10 per 100 g canned
Canned potatoes - Peeled potatoesGI 60 · GL 10 per 100 g peeled
- Potato with skinGI 60 · GL 10 per 100 g with skin
- Waxy potatoGI 58 · GL 10 per 100 g waxy
- +28 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Baked potato is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 122 g | 22 |
| 1 potato small (1-3/4" to 2-1/2" dia) | 138 g | 24.8 |
| 1 NLEA serving | 148 g | 26.6 |
| 1 potato medium (2-1/4" to 3-1/4" dia) | 173 g | 31.1 |
| 1 potato large (3" to 4-1/4" dia) | 299 g | 53.8 |
Nutrition Facts (per 100g)
per 100g
| Calories | 93 kcal |
| Carbohydrates | 21 g |
| Sugars (Total) | 1.2 g |
| Natural | 1.2 g |
| Added | 0 g |
| Fiber | 2.2 g |
| Soluble | 0.6 g |
| Insoluble | 1.6 g |
| Protein | 2.5 g |
| Fat | 0.1 g |
| Saturated | 0.03 g |
| Unsaturated | 0.02 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- Good water content
- Contains some dietary fiber
- Low in fat and sodium
- High glycemic index (85)
- High glycemic load (18)
- Rapid blood glucose spike
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Baked potato?
Baked potato has a glycemic index of 85 (High). One piece (173 g) has a glycemic load of 31.1; per 100 g the glycemic load is 18.
Is Baked potato good for people with insulin resistance?
Baked potato has a high glycemic index (85) and raises blood sugar quickly. A lower-load alternative is Cauliflower.
Which form of Potato has the lowest glycemic load?
Among the forms of Potato in this database, Purple potato has the lowest glycemic load (9 per 100 g).
Check Baked potato in the Logi app, with your portion.
