✦ Concentrated starch ✦ Gluten-free ✦ Low fat ✦ Vitamin C reduced

Potato flour is dried, ground potato, energy-dense with concentrated carbohydrate and some potassium. Vitamin C is largely lost in processing, so nutritionally it is a starchy ingredient rather than a vegetable serving.

🍳
Preparation note

Processed ingredient; use small amounts as a thickener or to bind in gluten-free baking.

Sources: CoFID 2021

Macronutrients per 100g

361
kcal
Energy
8.11
g
Protein
74.5
g
Carbs
3.78
g
Fibre
0.95
g
Fat
0.12
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

55
GI Score
🟢 Low GI
8
GL / Serving
Low Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 1,269 mg 63%
Phosphorus 197 mg 28%
Magnesium 73.7 mg 20%
Calcium 44.1 mg 6%
Folate 41.2 µg 21%
Molybdenum 18.9 µg 38%
Iron 12.0 mg 86%
Niacin (B3) 5.63 mg 35%
Selenium 1.43 µg 3%
Zinc 0.900 mg 9%
Manganese 0.676 mg 34%
Vitamin B6 0.582 mg 42%
Copper 0.231 mg 23%
Thiamin (B1) 0.198 mg 18%
Riboflavin (B2) 0.115 mg 8%
Biotin (Vitamin B7) 0.976 µg 2%

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Vegetables Other Vegetables 🇺🇸 USDA FDC 2025