Potatoes, baked, flesh and skin, without salt & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 11.7 per 100g.
✅ Nutrition data verified · GL 11.7/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Key Nutrition Data
How It Stacks Up in Its Family
Sugar comes in low here — 1.2 per 100g, about 19% below the family average, against a 1.2-1.7 per 100g spread. Glycemic load comes in low here — 11.7 per 100g, about 30% below the family average, against a 11.7-23.6 per 100g spread.
Verdicts split across the family: the gentlest option is Without salt (GL 12.4) and the heaviest is Without salt (GL 23.6); this one is eat in moderation. Glycemic load across the 6-item Potatoes group runs 11.7 to 23.6 per 100g, so the version matters as much as the food. Compare directly with Without salt, With salt, With salt.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 69g | 14.6g | 8.1 | Friendly |
| Standard Serving | 138g | 29.2g | 16.1 | Moderate |
| Restaurant Portion | 276g | 58.4g | 32.3 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Better Alternatives
🥦 Chrysanthemum leaves, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum leaves, raw & diabetes →🥦 Chrysanthemum, garland, raw
GL 0/100g — Low GL
Fiber 3.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chrysanthemum, garland, raw & diabetes →🥦 Alfalfa seeds, sprouted, raw
GL 0.1/100g — Low GL
Fiber 1.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Alfalfa seeds, sprouted, raw & diabetes →🥦 Mustard greens, frozen, unprepared
GL 0.1/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Mustard greens, frozen, unprepared & diabetes →Practical Guidance
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
More Vegetables and Vegetable Products to Compare
Common Questions
Is Potatoes flesh and skin good for diabetes?
Potatoes flesh and skin is okay for diabetes, but with a caveat: its GL of 11.7 means the blood sugar impact is moderate. Half a serving paired with fiber and protein works much better than a large portion alone.
Where does Potatoes flesh and skin sit on the glycemic load scale?
The glycemic load of Potatoes flesh and skin is 11.7 per 100g. GL is calculated by multiplying the GI (61.9) by the available carbohydrates (18.9g) and dividing by 100.
What happens to blood sugar after eating Potatoes flesh and skin?
Potatoes flesh and skin affects blood sugar by releasing glucose during digestion. Since its GL is 11.7 (moderate), it's best enjoyed in moderate amounts. Individual responses vary — check your glucose monitor.
Is the GI value accurate?
The GI of 61.9 for Potatoes flesh and skin is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 138.0g) = 11.7 × 138.0 ÷ 100 = 16.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170093. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Potatoes, baked, flesh and skin, without salt — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/potatoes-baked-flesh-and-skin-without-salt/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.