Vegetable mash
Medium GI
GL 13.5 per typical cup (150 g) · GL 9 per 100 g
- Good fiber content
- Moderate glycemic index
Vegetable mash has a glycemic index of 65 (Moderate). One typical cup (150 g) adds a glycemic load of 13.5.
Updated Nov 17, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Vegetable mash is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 70 kcal |
| Carbohydrates | 14 g |
| Sugars (Total) | 2.5 g |
| Natural | 2.5 g |
| Added | 0 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.8 g |
| Protein | 2 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.4 g |
| Sodium | 30 mg |
Processing Level
Why this score?
- Good fiber content
- Low fat
- Contains vitamins and minerals
- Moderate glycemic index
- Low protein content
Calculate the glycemic load of a meal with Vegetable mash
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Vegetable mash?
Vegetable mash has a glycemic index of 65 (Moderate). One typical cup (150 g) has a glycemic load of 13.5; per 100 g the glycemic load is 9.
Is Vegetable mash good for people with insulin resistance?
Vegetable mash has a moderate glycemic index (65). People with insulin resistance can consume it in moderation, ideally paired with protein or healthy fats.
How does Vegetable mash affect blood sugar?
Vegetable mash has a glycemic load of 9 per 100g, which indicates a minimal impact on blood sugar levels.
Related foods
Check Vegetable mash in the Logi app, with your portion.
