Potato
High GI
GL 29.1 per piece (213 g) · GL 13.7 per 100 g
- Good water content
- High glycemic index
Potato has a glycemic index of 78 (High). One piece (213 g) adds a glycemic load of 29.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170026 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Significantly lower glycemic load and carbohydrate content, making it ideal for insulin management.
Cauliflower - GL 5 per 100 g Contains fewer carbohydrates and a lower glycemic impact than standard potatoes.
Parsnip - GL 10 per 100 g Provides more fiber and beta-carotene with a slower release of glucose into the bloodstream.
Sweet potatoes
Forms of 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
- GI 58 · GL 10 per 100 g yellow
Yellow potato
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Potato is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, diced | 150 g | 20.5 |
| 1 Potato small (1-3/4" to 2-1/2" dia) | 170 g | 23.2 |
| 1 Potato medium (2-1/4" to 3-1/4" dia) | 213 g | 29.1 |
| 1 Potato large (3" to 4-1/4" dia) | 369 g | 50.4 |
Nutrition Facts (per 100g)
per 100g
| Calories | 77 kcal |
| Carbohydrates | 17.5 g |
| Sugars (Total) | 0.8 g |
| Natural | 0.8 g |
| Added | 0 g |
| Fiber | 2.2 g |
| Soluble | 0.6 g |
| Insoluble | 1.6 g |
| Protein | 2 g |
| Fat | 0.1 g |
| Saturated | 0.03 g |
| Unsaturated | 0.02 g |
| Sodium | 6 mg |
Processing Level
Why this score?
- Good water content
- Natural whole food
- High glycemic index
- High glycemic load per serving
Allergens
No EU-14 allergen listed
Recipes with Potato
Frequently Asked Questions
What is the glycemic index of Potato?
Potato has a glycemic index of 78 (High). One piece (213 g) has a glycemic load of 29.1; per 100 g the glycemic load is 13.7.
Is Potato good for people with insulin resistance?
Potato has a high glycemic index (78) 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 Potato in the Logi app, with your portion.
