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Mashed Potato has a high glycemic index of 85 (typical range 80 to 90). A serving of 1 cup (229 g) has a glycemic load of 22, which is high. Per 100 g it provides 106 calories, 2 g protein, 13.3 g carbohydrate (1.9 g fiber, 1.8 g sugars) and 5 g fat.
Serving used for glycemic load: 1 cup (229 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 106 kcal | 243 kcal |
| Protein | 2 g | 4.5 g |
| Carbohydrate | 13.3 g | 30.4 g |
| Fiber | 1.9 g | 4.4 g |
| Sugars | 1.8 g | 4 g |
| Fat | 5 g | 11.5 g |
| Saturated fat | 2.6 g | 6 g |
| Sodium | 298 mg | 682 mg |
| Potassium | 274 mg | 627 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Red Potato | 72 | 22 |
| Yam | 54 | 19 |
| Parsnip | 97 | 17 |
| Taro | 55 | 13 |
| Sweet Potato | 63 | 12 |
Mashed Potato has a glycemic index of 85, which is high (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (229 g) serving is 22, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of mashed potato has a glycemic load of 22 (high). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Mashed Potato has 106 calories per 100 g, and about 243 calories in a 1 cup (229 g) serving.
Mashed Potato is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Potatoes, mashed, ready-to-eat” (FDC 169768). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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