Potato Chips
Category: Snacks & Sweets
Serving size: 1 oz (28 g)
Glycemic Index (GI): 57 (medium)
Glycemic Load (GL): 14 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: High
Glycemic Index Range Chart (0-100)
Potato Chips GI: 57
Glycemic Load Range Chart (0-40)
Potato Chips GL: 14
Is Potato Chips Good for Diabetes or Prediabetes?
Potato Chips can fit into a diabetes- or prediabetes-friendly eating plan in moderation. Its glycemic index of 57 and glycemic load of 14 per serving mean portion size and what you pair it with matter for blood sugar control.
Eating smaller servings and combining potato chips with protein, fiber-rich vegetables, or legumes can help reduce post-meal glucose spikes. See the pairing suggestions and lower-GI alternatives below for practical ways to include it more safely.
Blood Sugar-Friendly Food Pairings
Pair potato chips with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Avocado | ✓ | ✓ | |
| String cheese | ✓ | ✓ | |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
Diabetes-Friendly Meal Planning
- Pair it: Pair potato chips with protein or healthy fats instead of eating it alone.
- Portion it: Keep portions small and avoid frequent grazing on high-GI snacks.
- Choose wisely: Choose snacks with more fiber and less added sugar when possible.
- Swap when possible: Rotate in lower GI snack alternatives from this guide.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Beef Jerky | 1 oz (28 g) | 42 | 5 |
| Protein Chips | 1 oz (28 g) | 42 | 3 |
| Apple Chips | 1 oz (28 g) | 45 | 3 |
| Flavored Popcorn | 3 cups (24 g) | 46 | 7 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.