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Boiled potatoes: carbs, carb exchanges and glycemic index
Values per 100 g: boiled potatoes, peeled.
18.2g net carbs per 100 g
1.2carb exchanges per 100 g (15 g each)
73glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 18.2 g |
|---|---|
| Fiber | 1.8 g |
| Protein | 1.7 g |
| Fat | 0.1 g |
| Energy | 86 kcal |
Source: USDA FoodData Central, SR Legacy, record 170440 “Potatoes, boiled, cooked without skin, flesh, without salt”. Net carbs = total carbs 20.0 g − fiber 1.8 g.
Portions
| Portion | 1 small125 g | 1 medium167 g | 1 large300 g |
|---|---|---|---|
| Net carbs, g | 22.8 | 30.4 | 54.6 |
| Carb units (10 g) | 2.3 | 3.0 | 5.5 |
| Carb units (12 g) | 1.9 | 2.5 | 4.6 |
| Carb exchanges (15 g) | 1.5 | 2.0 | 3.6 |
| Glycemic load | 17 | 22 | 40 |
The portion weights come from the USDA household measures for this food. Carb units = carbs of the portion ÷ 10, 12 or 15 g. Glycemic load = GI × carbs of the portion ÷ 100.
Glycemic index
GI 73. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Boiled potato, mean of 29 studies
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.
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All foods: carb and glycemic index table