Mashed potato
High GI
GL 31.5 per cup (210 g) · GL 15 per 100 g
- Source of potassium
- High glycemic index
Mashed potato has a glycemic index of 80 (High). One cup (210 g) adds a glycemic load of 31.5.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
Forms of Mashed potato
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Mashed potato is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 15 g | 2.3 |
| 1 serving | 200 g | 30 |
| 1 cup | 210 g | 31.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 110 kcal |
| Carbohydrates | 18.5 g |
| Sugars (Total) | 1.2 g |
| Natural | 1.2 g |
| Added | 0 g |
| Fiber | 1.5 g |
| Soluble | 0.5 g |
| Insoluble | 1 g |
| Protein | 2 g |
| Fat | 3.5 g |
| Saturated | 2 g |
| Unsaturated | 1.5 g |
| Sodium | 250 mg |
Processing Level
Why this score?
- Source of potassium
- Contains some fiber
- High glycemic index
- Moderate sodium content
- Low fiber compared to whole potatoes
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Mashed potato?
Mashed potato has a glycemic index of 80 (High). One cup (210 g) has a glycemic load of 31.5; per 100 g the glycemic load is 15.
Is Mashed potato good for people with insulin resistance?
Mashed potato has a high glycemic index (80) and raises blood sugar quickly. A lower-load alternative is Pureed roasted butternut squash.
Which form of Mashed potato has the lowest glycemic load?
Among the forms of Mashed potato in this database, Frozen mashed potato has the lowest glycemic load (13 per 100 g).
Check Mashed potato in the Logi app, with your portion.
