Mashed Potato
Every 100 g of Mashed Potato contains 113 kcal and 15.5 g of available carbohydrate. Its glycemic index is 79 (High), the average of 5 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 18.4 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Mashing breaks down the starch so it is digested faster than whole potatoes, so it is best to control the portion.
Best preparation methods
Use milk instead of a lot of butter, and leave some chunks or skin in for extra fibre.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 113 kcal | 169.5 kcal |
| Protein | 2.1 g | 3.2 g |
| Carbohydrate | 17 g | 25.5 g |
| Available carbohydrate | 15.5 g | 23.2 g |
| Fat | 4.2 g | 6.3 g |
| Dietary fibre | 1.5 g | 2.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 3 of 3 measured foods in Potatoes & tubers by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Mashed Potato good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 170 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Mashed Potato affect blood sugar?
Its glycemic index is 79 (High) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 18.4 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Mashed Potato?
A typical 150 g portion of Mashed Potato provides about 170 kcal, 3.2 g protein, 25.5 g carbohydrate, 6.3 g fat and 2.2 g fibre.
Approved value: average of 5 studies (range 72–91), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.