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Russet Potato has a high glycemic index of 82 (typical range 77 to 88). A serving of 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g) has a glycemic load of 27, which is high. Per 100 g it provides 95 calories, 2.6 g protein, 21.4 g carbohydrate (2.3 g fiber, 1.1 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 95 kcal | 164 kcal |
| Protein | 2.6 g | 4.5 g |
| Carbohydrate | 21.4 g | 37.1 g |
| Fiber | 2.3 g | 4 g |
| Sugars | 1.1 g | 1.9 g |
| Fat | 0.1 g | 0.2 g |
| Saturated fat | 0 g | 0.1 g |
| Sodium | 14 mg | 24 mg |
| Potassium | 550 mg | 952 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Potato | 78 | 26 |
| Boiled Potato | 78 | 24 |
| Mashed Potato | 85 | 22 |
| Red Potato | 72 | 22 |
| Yam | 54 | 19 |
Russet Potato has a glycemic index of 82, 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.) (173 g) serving is 27, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of russet potato has a glycemic load of 27 (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.
Russet Potato has 95 calories per 100 g, and about 164 calories in a 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g) serving.
Russet 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, Russet, flesh and skin, baked” (FDC 170030). 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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