Are Boiled Potatoes Healthier Than Rice?

November 20, 2025 •

4 min read

A 100g serving of boiled potatoes with skin has considerably more potassium (379mg) than a similar serving of cooked white rice (35mg). This nutrient disparity frequently leads to the question: are boiled potatoes healthier than rice, and what are the key factors in this comparison?

Quick Summary

This article compares the nutritional content of boiled potatoes and rice. It reviews their differences in fiber, vitamins, minerals, and calories. It also examines how preparation methods and cooling affect the glycemic impact and overall health benefits.

Key Points

Nutrient Density: Boiled potatoes offer a wider range of micronutrients, including significantly more potassium and Vitamin C, compared to refined white rice.
Lower Calories and Satiety: Per 100g, boiled potatoes have fewer calories and are more filling than cooked white rice, which can assist in weight management by curbing appetite.
Glycemic Impact: While both can have a high GI, preparing and then cooling either potatoes or rice dramatically increases resistant starch, which lowers the glycemic response and benefits gut health.
Fiber Content: Potatoes, especially with the skin on, are much higher in dietary fiber than white rice, which is beneficial for digestion and blood sugar control.
Preparation is Key: The cooking method is critical; boiling or baking potatoes and steaming rice are healthier choices, while frying or adding heavy, fatty toppings can diminish their health benefits.
Consider Brown Rice: For those who prefer rice, brown rice is a healthier, more nutrient-dense, and higher-fiber alternative to white rice.

For those looking to optimize their dietary choices, the comparison between two starchy staples—the humble boiled potato and a standard serving of cooked rice—is a recurring topic. While both are primary sources of carbohydrates, a deeper look reveals notable differences in their nutritional composition, which can significantly impact health benefits depending on your goals. The ultimate winner isn't a simple choice, but rather a conclusion dependent on factors like variety, preparation, and how each fits into a balanced diet.

Nutritional Breakdown

When assessing the healthfulness of boiled potatoes versus white rice, examining their core nutrients per 100g serving provides a clear picture. While white rice is a refined grain, boiled potatoes are a whole food (especially with the skin on), which contributes to its superior nutritional profile in several areas. For example, potatoes offer a much broader range of vitamins and minerals, whereas white rice is often enriched after processing to replace lost nutrients.

Macronutrients and Calories

On a calorie-for-calorie basis, boiled potatoes provide fewer calories and carbohydrates than cooked white rice. This is partly due to the higher water content in potatoes, making them a less energy-dense option. Potatoes are also a more satiating food, meaning they promote a feeling of fullness for longer periods. This can be a significant advantage for those managing their weight, as it can help control overall calorie intake.

Comparing Fiber Content

Dietary fiber is crucial for digestive health and helps control blood sugar levels. Here, boiled potatoes, especially when cooked with the skin on, offer a clear advantage. Potatoes can contain more than five times the fiber of cooked white rice. The skin, in particular, is a fiber powerhouse. For those seeking increased fiber intake, potatoes are the preferable choice.

Glycemic Index and Resistant Starch

The Glycemic Index (GI) measures how a carbohydrate-containing food affects blood sugar levels. Both boiled potatoes and white rice can have a high GI, causing a rapid rise in blood sugar. However, a fascinating aspect of cooking and cooling these starches, known as retrogradation, offers a powerful way to mitigate this effect.

The Impact of Cooling

When potatoes or rice are cooked and then cooled, some of the digestible starch converts into resistant starch.
Resistant starch acts like dietary fiber, resisting digestion in the small intestine and fermenting in the large intestine.
This process feeds beneficial gut bacteria and produces short-chain fatty acids like butyrate, which is linked to improved colon health.
As a result, eating cooled or reheated potatoes and rice can lower their glycemic impact by 25-30% compared to eating them hot.

Comparison Table: Boiled Potatoes vs. Cooked White Rice (per 100g)


Nutrient	Boiled Potato (with skin)	Cooked White Rice	Notes
Calories	~87 kcal	~130 kcal	Potatoes are lower in caloric density.
Carbohydrates	~20g	~28g	Rice is richer in total carbohydrates.
Dietary Fiber	~2g	~0.4g	Potatoes offer significantly more fiber.
Protein	~2g	~2.7g	Both are not primary protein sources, but rice is slightly higher.
Fat	~0.1g	~0.3g	Negligible fat in both without added oil.
Potassium	~379mg	~35mg	Potatoes are a far superior source of potassium.
Vitamin C	~13mg	0mg	Potatoes are a good source; white rice is not.
Vitamin B6	~0.3mg	~0.15mg	Potatoes have more B6; rice has more B1 and folate.

Preparation and Overall Diet Context

It is crucial to remember that the health benefits of both foods are heavily influenced by preparation and consumption context. Frying potatoes or adding high-fat toppings like butter and sour cream can turn a healthy, low-fat food into a high-calorie dish. Similarly, pairing white rice with vegetables, lean protein, and healthy fats slows digestion and creates a more balanced meal. For those with conditions like diabetes, it is particularly important to manage portion sizes and consider options like brown rice, which has a lower GI than white rice. Ultimately, a diverse diet is key, and both potatoes and rice can play a healthy role when prepared thoughtfully.

Conclusion: The Final Verdict

In the debate of whether boiled potatoes are healthier than rice, potatoes generally have the edge on a nutrient-per-calorie basis, offering more fiber, potassium, and vitamin C, especially when the skin is consumed. They are also more satiating, which is beneficial for weight management. However, the healthfulness of either food is not absolute and is heavily dependent on the type of rice (brown is superior to white) and how the potato is prepared (avoid frying and heavy, fatty toppings). The cooling of both starches can increase resistant starch, improving gut health and blood sugar control. Rather than viewing one as definitively 'better' than the other, consider a balanced approach that incorporates both staples, prepared healthfully, as part of a varied diet. This strategy leverages the unique benefits of each food without relying solely on one over the other. The best choice is always the one that aligns with your individual health needs and dietary preferences.

Visit the NIH website for comprehensive dietary guidelines.

Frequently Asked Questions

For weight loss, a boiled potato can be a better option than white rice. Boiled potatoes are less calorie-dense per 100g, more filling due to higher fiber and water content, and can increase satiety, helping to reduce overall calorie intake.

To reduce the glycemic impact of both potatoes and rice, cook them and then allow them to cool completely. This process increases resistant starch, which digests more slowly. Reheating them later will not destroy this benefit.

Yes, different potato varieties have varying nutritional content. For instance, purple and red potatoes contain more antioxidants, while all varieties can vary in starch and nutrient levels.

Yes, brown rice is generally a healthier option than white rice. As a whole grain, it retains the bran and germ, providing more fiber, protein, and nutrients like manganese, selenium, and B vitamins.

Boiling can cause some water-soluble nutrients, such as Vitamin C and potassium, to leach out into the water. To minimize this, it is best to boil potatoes whole with their skins on.

Boiled potatoes, particularly when eaten with the skin, contain significantly more dietary fiber than white rice. For comparison, 100g of boiled potato with skin has around 2g of fiber, while cooked white rice has only about 0.4g.

Yes, it is perfectly fine to eat potatoes and rice in the same meal, but moderation is key. Since both are starchy carbohydrates, consider balancing your plate with more protein, vegetables, and healthy fats to slow digestion and provide a more balanced nutritional profile.

The healthiest cooking methods for potatoes are boiling or baking with the skin on. These methods retain the most nutrients and fiber. Frying, by contrast, adds significant fat and calories, making the dish less healthy.