Mashed potatoes
High GI
GL 29.3 per cup (210 g) · GL 13.9 per 100 g
- Provides potassium: about 280 mg per 100 g.
- High glycemic index (about 83): mashing makes the starch quick to digest.
Mashed potatoes has a glycemic index of 83 (High). One cup (210 g) adds a glycemic load of 29.3.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #168555 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- Mashed cauliflowerGL 1 per 100 g Cauliflower mash has the same creamy role with a third of the calories (35 vs 113 kcal) and a glycemic load of about 1.
- Pureed roasted butternut squashGL 6 per 100 g Mashed butternut squash is a sweeter, lighter mash: 45 kcal and a glycemic load of about 6 per 100 g.
Forms of Mashed potatoes
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Mashed potatoes is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 13 g | 1.8 |
| 1/2 cup | 105 g | 14.6 |
| 1 side serving (3/4 cup) | 158 g | 22 |
| 1 cup | 210 g | 29.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 113 kcal |
| Carbohydrates | 16.81 g |
| Sugars (Total) | 1.43 g |
| Natural | 1.4 g |
| Added | 0 g |
| Fiber | 1.5 g |
| Soluble | 0.5 g |
| Insoluble | 1 g |
| Protein | 1.86 g |
| Fat | 4.22 g |
| Saturated | 2.53 g |
| Unsaturated | 1.69 g |
| Sodium | 250 mg |
Processing Level
Why this score?
- Provides potassium: about 280 mg per 100 g.
- Moderate energy for a side: 113 kcal per 100 g, about 240 kcal per cup.
- High glycemic index (about 83): mashing makes the starch quick to digest.
- Butter and milk add fat: about 4 g per 100 g, 2.6 g of it saturated.
- About 320 mg of sodium per 100 g when salted as usual.
Calculate the glycemic load of a meal with Mashed potatoes
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Mashed potatoes?
Mashed potatoes has a glycemic index of 83 (High). One cup (210 g) has a glycemic load of 29.3; per 100 g the glycemic load is 13.9.
Is Mashed potatoes good for people with insulin resistance?
Mashed potatoes has a high glycemic index (83) and raises blood sugar quickly. A lower-load alternative is Mashed cauliflower.
Which form of Mashed potatoes has the lowest glycemic load?
Mashed potatoes has the lowest glycemic load of all forms of Mashed potatoes in this database (13.9 per 100 g).
Check Mashed potatoes in the Logi app, with your portion.
