Potato (boiled): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of boiled potato (78), glycemic load, carbs per potato, how cooking method changes the value, and diabetes-friendly ways to eat potatoes.
Does Potato Raise Blood Sugar?
Potatoes are among the more impactful starches: a medium boiled potato carries about 35 g of carbohydrate with a published GI near 78. Published values range widely (roughly 62–111) because variety and cooking method change the value dramatically — baked and roasted test higher than boiled.
How to Eat It
Boil (or boil then cool and reheat — cooling creates resistant starch that lowers the response), keep the portion moderate, and pair with protein and vegetables. Mashed with butter or fried chips are the hardest versions.
Nutrition Facts (Potato (boiled))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 87 kcal | 151 kcal |
| Carbohydrate | 20.1 g | 34.8 g |
| Fiber | 1.8 g | 3.1 g |
| Sugars | 0.9 g | 1.6 g |
| Protein | 1.9 g | 3.3 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central, record FDC ID 170026 ("Potatoes, flesh and skin, raw"). Values may differ from brand-specific products.
Glycemic Index
Published GI: 78 (typical value).
Reported range: 62-111.
Evidence level: Strong.
Note: Wide range: variety, cooking method and cooling (resistant starch) all change the value. Baked and roasted test higher.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 24.7 per 1 medium potato, boiled (173 g).
Calculation: GI (78) × available carbohydrate per serving (31.7 g = 20.1 g − 1.8 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Cooking method (boil < bake/roast)
- Variety
- Cooling after cooking (resistant starch)
- Portion size
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.
Frequently Asked Questions
What is the GI of Potato (boiled)?
The typical published GI of Potato (boiled) is 78, with a reported range of 62-111 (evidence level: Strong).
How many carbohydrates are in Potato (boiled)?
About 34.8 g per 1 medium potato, boiled (173 g) (20.1 g per 100 g), including 3.1 g of fiber.
Is Potato (boiled) suitable for people with diabetes?
One of the more impactful common starches. Boiling and cooling, smaller portions, and pairing with protein or vegetables help.
What is the estimated glycemic load of Potato (boiled)?
About 24.7 per 1 medium potato, boiled (173 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula.