Are Potatoes and Rice a Carb? A Nutritional Guide

December 14, 2025 •

4 min read

According to NHS recommendations, starchy foods like potatoes and rice should make up about one-third of your daily food intake. So, are potatoes and rice a carb? The simple answer is yes, both are primary sources of dietary carbohydrates and an important component of a balanced diet.

Quick Summary

Both potatoes and rice are carbohydrate-rich foods, but their nutritional profiles vary depending on the type and preparation. This guide explores their complex carb content, fiber, glycemic index, and overall health benefits to help you make informed dietary decisions.

Key Points

Yes, both are carbs: Potatoes and rice are staple foods that are rich in carbohydrates, with starch being the primary type.
Not all carbs are equal: Potatoes and rice have different nutritional profiles, especially when comparing refined grains like white rice to whole foods like potatoes.
Potatoes offer more nutrients: A baked potato with the skin provides more fiber, Vitamin C, and potassium than an equivalent portion of white rice.
Brown rice is a better choice: Opting for brown rice over white rice increases your intake of fiber and other important nutrients lost during the refining process.
Glycemic index matters: The GI, which measures blood sugar impact, varies. White rice generally has a higher GI than brown rice, and potatoes can have a high GI, but cooking and cooling them can lower it.
Preparation is key: The way you prepare these foods, such as leaving the skin on potatoes or limiting added fats, can significantly affect their health benefits.
Portion control is important: Moderation is essential when incorporating these energy-dense foods into your diet, especially if managing weight or blood sugar.

Understanding Carbohydrates: Simple vs. Complex

Carbohydrates are the body's main source of energy, and they can be broadly classified as either simple or complex. Simple carbs are composed of one or two sugar molecules, offering a quick burst of energy and causing rapid blood sugar spikes. In contrast, complex carbohydrates consist of longer, more intricate chains of sugar molecules, and they are typically digested more slowly. This slower digestion provides a more sustained release of energy and helps you feel fuller for longer. Starch and fiber are both types of complex carbohydrates.

Potatoes as Complex Carbohydrates

Potatoes are officially classified as starchy vegetables and are an excellent source of complex carbohydrates. The primary carbohydrate in a potato is starch, which is a complex carb. However, the speed at which your body digests potato starch can vary based on the cooking method and temperature. For instance, cooking and then cooling potatoes can increase their resistant starch content, which functions similarly to fiber and provides gut health benefits. Beyond just carbs, potatoes also offer a rich source of essential nutrients like Vitamin C, Vitamin B6, and potassium, especially when consumed with the skin on.

Rice as a Carbohydrate Source

Rice is a grain and is also a significant source of carbohydrates, with starch being the predominant type. The nutritional value and impact on blood sugar can differ dramatically between different types of rice, particularly between refined white rice and whole-grain brown rice. White rice has been milled to remove the nutrient-rich bran and germ, leaving primarily the starchy endosperm. This results in quicker digestion and a higher glycemic index compared to brown rice. Brown rice, on the other hand, retains its bran and germ, providing more dietary fiber, vitamins, and minerals.

Glycemic Index: The Key Difference

The glycemic index (GI) measures how quickly a food causes your blood sugar levels to rise. This is a critical factor for managing energy levels and overall health. Both potatoes and rice have a range of GI values that depend on the specific variety and preparation.

Potatoes: A baked russet potato has a relatively high GI, while boiled potatoes have a slightly lower GI. Importantly, cooling cooked potatoes can significantly lower their GI by increasing resistant starch.
Rice: White rice generally has a higher GI than brown rice due to the refining process. Basmati rice typically has a moderate GI, while some stickier varieties can be higher.

Comparison: Potatoes vs. Rice (per 100g cooked)


Nutrient	Baked Russet Potato (with skin)	Cooked White Rice	Cooked Brown Rice
Carbohydrates	21.4 g	44.5 g	25.6 g
Fiber	2.3 g	0.6 g	1.6 g
Protein	2.6 g	4.3 g	2.6 g
Potassium	High (more than a banana)	Low	Low
Vitamin C	Yes	No	No
Processing	Whole food	Refined grain	Whole grain
GI Value	Varies (often high)	Varies (often high)	Varies (often moderate)

Making Healthier Choices

Both potatoes and rice can be part of a healthy diet, provided you consider the type, portion size, and preparation method.

For potatoes:

Eat the skin: The skin is where a significant portion of the fiber and nutrients are found.
Boil and cool: The resistant starch formed from cooling can improve gut health and lower the GI.
Limit fried options: Dishes like french fries add a lot of unhealthy fats and calories.

For rice:

Choose whole grain: Opt for brown rice over white rice to benefit from more fiber and nutrients.
Combine with other foods: Eating rice with protein and vegetables can slow down digestion and prevent blood sugar spikes.
Control portion sizes: Be mindful of how much you consume, as rice can be calorie-dense.

Conclusion: Informed Choices for a Balanced Diet

It is clear that both potatoes and rice are primarily carbohydrate foods, but they are not created equal. Their nutritional content and effect on blood sugar are influenced by their type and preparation. While potatoes often offer a more nutrient-dense profile with more fiber (especially with the skin on) and vitamins, brown rice provides a valuable whole-grain alternative to its refined counterpart. The ultimate 'best' choice depends on your specific health goals and dietary needs. Rather than demonizing carbohydrates, the key is to make informed decisions by considering all aspects of their nutritional profile to build a balanced and healthy diet.

Incorporating Healthy Carbs

To effectively incorporate these starchy foods into a healthy diet:

Prioritize whole grains and unprocessed foods. This means choosing brown rice over white rice and eating potatoes with the skin.
Practice portion control. As with any carb-rich food, moderation is key to managing blood sugar and calorie intake.
Balance your plate. Pair potatoes and rice with plenty of non-starchy vegetables and lean protein to create a balanced meal that promotes steady energy levels and satiety.

By understanding these differences, you can move past the simple 'carb' label and appreciate these staples for their unique contributions to your overall nutrition. For more information on dietary guidelines, consult the Centers for Disease Control and Prevention guidelines.

Frequently Asked Questions

Both potatoes and rice are primarily complex carbohydrates because their main component is starch, which is a long chain of sugar molecules. However, the refining of rice or certain cooking methods can alter how quickly the body digests them, affecting blood sugar levels differently.

The total carb content depends on the type and serving size. For a 100g portion, cooked white rice typically has more carbohydrates than a baked potato. However, a large baked potato can contain more total carbs than a smaller portion of rice.

Yes, brown rice is generally considered healthier than white rice. Brown rice is a whole grain that retains its fiber-rich bran and nutrient-dense germ, which are removed during the milling process for white rice.

Yes, it can be healthy to eat both, but balancing your plate is key. Ensure portion sizes are moderate and that the meal includes plenty of lean protein and non-starchy vegetables to manage the overall carbohydrate load.

Yes, both contain fiber. However, a baked potato, especially with the skin, typically offers significantly more dietary fiber than a serving of white rice. Brown rice provides more fiber than its white counterpart.

When potatoes are cooked and then cooled, some of the starch converts into resistant starch. This type of starch resists digestion and acts like fiber, benefiting gut health and having a reduced impact on blood sugar levels.

For managing blood sugar, brown rice is generally better than white rice due to its higher fiber content and lower glycemic index. A cooled potato can also be a good option due to resistant starch, though the GI of a hot potato can be quite high.

Potatoes, particularly when eaten with the skin on, contain higher levels of several nutrients, including Vitamin C and potassium, than white rice. Brown rice is a closer competitor in terms of overall nutrition, but potatoes often have a slight edge.