Instant Mashed Potato
One of the highest-GI foods measured — the flakes are pre-cooked and dried, so they hit the bloodstream almost as fast as glucose.
FatTonic Facts
Instant Mashed Potato · per serving 1 cup (210g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 27 | −59.4 |
| Sugar (g) | 4 | −3.2 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 4 | +2.8 |
| Glycemic index | 87 | |
| Carbs (g) | 34 | |
| Fat (g) | 10 |
Score model v1
Nutrients: USDA FoodData Central, record 170042 (Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added), public domain, checked 2 Oct 2026.
Glycemic index: 87, the table’s own mean of six studies (Table A1 p. 51 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008): no. 1660 Instant mashed potato: Instant (Idahoan Foods, Lewisville, ID, USA) 79; no. 1661 Instant mashed potato: Instant (Canada) 80; no. 1662 Instant mashed potato: Instant (Edgell's Potato Whip, Edgell's, Australia) 86; no. 1663 Instant mashed potato: Instant (Idahoan Foods, Lewisville, ID, USA) 88 (bread reference); no. 1664 Instant mashed potato: Instant (Idahoan Foods, Lewisville, ID, USA), prepared with water 92; no. 1665 Instant mashed potato: Instant (Idahoan Foods, Lewisville, ID, USA) 97. Note: instant mashed potato consumed with added fat (1666 onward) is listed separately and is not counted. Opened 28 Oct 2026; the 2021 edition could not be opened.
Per 100 g (USDA record; serving 210 g): carbs 16.1, sugar 1.7, fiber 1.3, protein 2.1, fat 4.8 g.
What this means for fat-burning
Why this score: glycemic load 27 set it, −59.4 points. Source: USDA FoodData Central, FDC 170042.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Instant Mashed Potato scores 21, rated Poor. It scores higher than 6% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does instant mashed potato spike insulin?
Glycemic load 27 for 1 cup (210g); FatTonic Score 21/100 — it works against fat-burning.
Is instant mashed potato good for fat loss?
Poor (21/100): instant mashed potato works against fat-burning.