Potatoes
High GI
GL 20.5 per cup (150 g) · GL 13.7 per 100 g
- Good fiber content
- High glycemic index
Potatoes has a glycemic index of 78, the same as plain Potato (78). One cup (150 g) adds a glycemic load of 20.5.
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · 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
- 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
Potatoes is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 150 g | 20.5 |
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 | 0.7 g |
| Insoluble | 1.5 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 fiber content
- Low fat and sodium
- High glycemic index
- Moderate glycemic load
- Low protein
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Potatoes?
Potatoes has a glycemic index of 78 (High). One cup (150 g) has a glycemic load of 20.5; per 100 g the glycemic load is 13.7.
Is Potatoes good for people with insulin resistance?
Potatoes 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 Potatoes in the Logi app, with your portion.
