Red Potato has a high glycemic index of 72 (typical range 67 to 78). A serving of 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) has a glycemic load of 22, which is high. Per 100 g it provides 70 calories, 1.9 g protein, 15.9 g carbohydrate (1.7 g fiber, 1.3 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 potato medium (2-1/4" to 3-1/4" dia) (213 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 70 kcal | 149 kcal |
| Protein | 1.9 g | 4 g |
| Carbohydrate | 15.9 g | 33.9 g |
| Fiber | 1.7 g | 3.6 g |
| Sugars | 1.3 g | 2.7 g |
| Fat | 0.1 g | 0.3 g |
| Saturated fat | 0 g | 0.1 g |
| Sodium | 18 mg | 38 mg |
| Potassium | 455 mg | 969 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Yam | 54 | 19 |
| Parsnip | 97 | 17 |
| Taro | 55 | 13 |
| Sweet Potato | 63 | 12 |
| Corn | 52 | 10 |
Red Potato has a glycemic index of 72, which is high (low is 55 or under, high is 70 or over). The glycemic load of a 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) serving is 22, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of red 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.
Red Potato has 70 calories per 100 g, and about 149 calories in a 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) serving.
Red 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, red, flesh and skin, raw” (FDC 170029). 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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