Snacks & chocolate · Glycemic index
Do potato chips spike blood sugar?
Only a little. Potato chips have a medium GI of 56, and a 28 g serving (1 oz, about 22 chips) has a low glycemic load of 8. Regular potato chips have a GI at the low end of the medium band because of their fat, and a one-ounce bag has a low glycemic load; their bigger drawbacks are salt, fat and how easy they are to overeat.
Key numbers
- Glycemic index
- 56
- Medium GI
- Glycemic load
- 8
- Low GL
- Available carbs
- 14 g
- 0.9 g fiber
- Serving
- 1 oz, about 22 chips
- 28 g · plain, salted
GI vs GL for potato chips
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs ÷ 100. For potato chips: 56 × 14 g ÷ 100 ≈ 8.
That figure is an average reported in the 2021 international GI tables (“Potato crisps, mean of five studies”). Baked potato chips tested much higher (71 and 72) than regular fried chips in the 2021 tables.
Eating a different amount? Work out the glycemic load of your portion.
How to eat potato chips with less of a spike
- Buy single-serve bags rather than family-size ones.
- Don't assume baked chips are better for blood sugar — they tested 71–72 against 56 for regular chips.
- Have a few chips with a meal that includes protein rather than as a stand-alone snack.
Lower-GI swaps
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Frequently asked questions
What is the glycemic index of potato chips?
Potato chips have a glycemic index of 56, which is medium. That figure is an average reported in the 2021 international GI tables (“Potato crisps, mean of five studies”). A 28 g serving (1 oz, about 22 chips) contains about 14 g of available carbohydrate, giving a glycemic load of 8 (low).
Is potato chips good for prediabetes?
Chips are an occasional snack. For prediabetes, a single-serve bag is better than a sharing bag, and nuts or vegetables with hummus are better everyday choices.
Are baked chips better than regular chips for blood sugar?
Not on GI. In the 2021 tables, baked potato chips tested 71 and 72, while regular fried chips averaged 56 — the fat in regular chips slows digestion.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 169677: Snacks, potato chips, plain, salted
- Harvard T.H. Chan School of Public Health, The Nutrition Source — Carbohydrates and Blood Sugar
Data last checked .