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Mashed potatoes: carbs, carb exchanges and glycemic index
Values per 100 g: mashed potatoes, with milk and margarine.
15.4g net carbs per 100 g
1.0carb exchanges per 100 g (15 g each)
79glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 15.4 g |
|---|---|
| Fiber | 1.5 g |
| Protein | 2.0 g |
| Fat | 4.2 g |
| Energy | 113 kcal |
Source: USDA FoodData Central, SR Legacy, record 170037 “Potatoes, mashed, home-prepared, whole milk and margarine added”. Net carbs = total carbs 16.9 g − fiber 1.5 g.
Portions
| Portion | ½ cup105 g | 1 cup210 g |
|---|---|---|
| Net carbs, g | 16.2 | 32.4 |
| Carb units (10 g) | 1.6 | 3.2 |
| Carb units (12 g) | 1.4 | 2.7 |
| Carb exchanges (15 g) | 1.1 | 2.2 |
| Glycemic load | 13 | 26 |
The portion weights come from the USDA household measures for this food. A cup is a US measuring cup, about 240 ml. Carb units = carbs of the portion ÷ 10, 12 or 15 g. Glycemic load = GI × carbs of the portion ÷ 100.
Glycemic index
GI 79. This is the mean that the authors give in the 2021 international GI tables.
Foods in the tables:
- Mashed potato, mean of five studies
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.
Similar foods
All foods: carb and glycemic index table