White Potato (Baked)
One of the highest-GI whole foods; cooling and vinegar lower the response.
FatTonic Facts
White Potato (Baked) · per serving 1 medium (170g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 27 | −59.4 |
| Sugar (g) | 2 | −1.6 |
| Processing | minimal | −8.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 4 | +2.8 |
| Glycemic index | 85 | |
| Carbs (g) | 36 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 170093 (Potatoes, baked, flesh and skin, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 170 g): carbs 21.2, sugar 1.2, fiber 2.2, protein 2.5, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 27 set it, −59.4 points. Source: USDA FoodData Central, FDC 170093.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
White Potato (Baked) scores 40, rated Moderate. It scores higher than 17% 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 white potato (baked) spike insulin?
Glycemic load 27 for 1 medium (170g); FatTonic Score 40/100 — it is neutral for fat-burning.
Is white potato (baked) good for fat loss?
Moderate (40/100): white potato (baked) is neutral for fat-burning.