Mashed sweet potatoes
Medium GI
GL 19.5 per typical cup (150 g) · GL 13 per 100 g
- Good fiber content
- Moderate glycemic load
Mashed sweet potatoes has a glycemic index of 63, higher than plain Sweet potatoes (50). One typical cup (150 g) adds a glycemic load of 19.5.
Updated Oct 20, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Forms of Sweet potatoes
- GI 50 · GL 10 per 100 g
Sweet potatoes - CarrotGI 35 · GL 3 per 100 g small portion
- GI 50 · GL 10 per 100 g steamed
Fresh sweet potato, steamed without additives - GI 44 · GL 12 per 100 g purple
Purple sweet potato - Sweet potato oven fries with olive oilGI 50 · GL 12 per 100 g bakedstrips
- GI 61 · GL 12.3 per 100 g skin on
Sweet Potato with Skin - GI 70 · GL 15 per 100 g roasted
Sweet potatoes roasted with minimal oil and seasoning - +2 more
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Mashed sweet potatoes is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 90 kcal |
| Carbohydrates | 21 g |
| Sugars (Total) | 6 g |
| Natural | 6 g |
| Added | 0 g |
| Fiber | 3 g |
| Soluble | 1 g |
| Insoluble | 2 g |
| Protein | 1.7 g |
| Fat | 0.1 g |
| Saturated | 0.02 g |
| Unsaturated | 0.08 g |
| Sodium | 36 mg |
Processing Level
Why this score?
- Good fiber content
- Low added sugars
- Low fat
- Moderate glycemic load
- Moderate glycemic index
- Moderate total carbohydrates
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Mashed sweet potatoes?
Mashed sweet potatoes has a glycemic index of 63 (Moderate). One typical cup (150 g) has a glycemic load of 19.5; per 100 g the glycemic load is 13.
Is Mashed sweet potatoes good for people with insulin resistance?
Mashed sweet potatoes has a medium glycemic index (63). It fits in moderation, ideally with protein or fat; a lower-load alternative is Mashed turnips.
Which form of Sweet potatoes has the lowest glycemic load?
Among the forms of Sweet potatoes in this database, Carrot has the lowest glycemic load (3 per 100 g).
Check Mashed sweet potatoes in the Logi app, with your portion.
