Are potatoes as filling as rice? A head-to-head comparison

December 11, 2025 •

4 min read

Research from the University of Sydney found that boiled potatoes scored highest on the Satiety Index, meaning they keep you full longer than most other carbs, including rice. The question of are potatoes as filling as rice is best answered by understanding the science behind satiety and comparing their nutritional profiles. This article delves into the specifics of why potatoes, when prepared healthily, are the more satiating choice.

Quick Summary

This guide compares the satiety levels and nutritional content of potatoes and rice. Learn why potatoes generally keep you fuller for longer due to higher water, fiber, and resistant starch content. See how these differences impact appetite control and overall calorie intake.

Key Points

Potatoes are more filling than rice: The Satiety Index ranks boiled potatoes at 323%, significantly higher than white rice at 138%, indicating greater fullness per calorie.
Higher water content in potatoes: Potatoes contain more water than rice, allowing for a larger food portion for the same calories, which promotes a feeling of fullness.
More fiber and resistant starch: Potatoes, especially with the skin, offer more dietary fiber and resistant starch, which slow digestion and improve satiety compared to refined white rice.
Preparation methods are key: The filling benefits of potatoes are maximized when boiled, baked, or steamed, while unhealthy toppings or frying can undermine their dietary advantages.
Nutrient-dense option: For similar calorie amounts, potatoes provide more vitamins like C and B6, and more minerals like potassium and magnesium than white rice.
Effective for weight management: Due to their high satiety and lower energy density, potatoes can be an excellent tool for managing hunger and calorie intake during weight loss.

Satiety Science: What Makes You Feel Full?

Satiety, or the feeling of fullness and satisfaction after a meal, is a complex process influenced by several factors. These include a food's water content, fiber, protein, and energy density. The Satiety Index, developed by Australian researchers, ranks common foods based on their ability to suppress hunger over several hours. According to this index, boiled potatoes score remarkably high, at 323%, significantly outperforming white rice, which scores 138%.

The Role of Water and Fiber

Potatoes are known for their high water content, which contributes significantly to their filling properties. A typical potato is about 75% water, compared to cooked white rice at around 69%. This higher water volume means you can consume a larger portion of potatoes for the same amount of calories as a smaller portion of rice, leading to greater gastric distension and a stronger feeling of fullness.

Beyond water, potatoes also contain more dietary fiber, particularly when the skin is left on. Fiber slows down digestion, prolonging the feeling of fullness and helping to regulate blood sugar levels. White rice, on the other hand, is refined and has very little fiber.

The Impact of Resistant Starch

Another key player in potato's superior satiety is resistant starch. This type of carbohydrate acts like soluble fiber in the body, resisting digestion in the small intestine and instead fermenting in the large intestine. Resistant starch has been shown to improve insulin sensitivity and support weight management. A fascinating property of potatoes is that cooling them after cooking increases their resistant starch content. This means a cold potato salad is not only delicious but potentially more satiating than a hot potato. White rice does not offer a comparable level of resistant starch.

Comparing Nutritional Profiles: Potatoes vs. Rice

While both potatoes and rice are carbohydrate staples, their overall nutritional value differs. Here is a head-to-head look at their primary components based on a 100g cooked serving:


Nutrient	Baked Potato (with skin)	Cooked White Rice	Why it Matters
Calories	~93 kcal	~130 kcal	Potatoes are less calorie-dense, allowing for a larger, more filling portion.
Carbohydrates	~21g	~28g	Lower carb content per gram, fitting better into many calorie-controlled diets.
Fiber	~2.3g	~0.4g	Fiber promotes feelings of fullness and aids digestion, giving potatoes a major edge.
Water	~75%	~69%	Higher water volume in potatoes increases gastric distension, making you feel full faster.
Potassium	~550mg	~26mg	A potato offers significantly more potassium, a vital mineral for blood pressure and fluid balance.
Vitamin C	Present	Absent	Potatoes are a good source of Vitamin C, while white rice offers none.

Cooking Methods Matter

The way you prepare potatoes and rice can dramatically affect their impact on satiety and overall health. A boiled or baked potato, served simply or with minimal fat, maximizes its filling potential and nutrient benefits. Conversely, dousing a potato in butter, cheese, or sour cream can add hundreds of calories, negating its weight-management benefits. Similarly, fried potatoes lose much of their nutritional value and become calorie-dense. For rice, opting for brown rice over white rice increases the fiber content, which improves its satiety profile, although it still falls short of a whole potato.

How to Maximize Satiety with Potatoes

Boil, bake, or steam potatoes rather than frying them.
Eat the skin to maximize fiber and nutrient intake.
Pair with protein to create a balanced, satisfying meal that prevents hunger.
Try resistant starch: Cool cooked potatoes before eating them to increase resistant starch, as in a healthy potato salad.

How to Maximize Satiety with Rice

Choose brown rice over white rice to increase fiber content.
Add vegetables and protein to your rice meals to increase overall volume and nutrient density.
Use smaller portions of rice and fill your plate with lean protein and non-starchy vegetables.

Conclusion: Making the Right Choice for Your Goals

When asking, "Are potatoes as filling as rice?" the science and nutritional data provide a clear answer: a potato, especially a boiled or baked one with its skin on, is a more satiating food choice than an equivalent portion of rice. This is due to its higher water content, more fiber, and presence of resistant starch. For individuals focused on weight management, controlling calorie intake, or simply feeling fuller for longer, the potato is the more strategic option. However, this is not to say that rice is unhealthy. Both can be part of a balanced diet, but understanding their different impacts on satiety allows for smarter, more deliberate food choices. By prioritizing preparation methods that enhance their natural benefits, you can utilize either to help achieve your dietary goals.

The Satiety Index: A Research-Backed Ranking

Developed at the University of Sydney, the Satiety Index was created to quantify how different foods affect feelings of fullness. The study measured the ability of various common foods to satisfy hunger for up to three hours after consumption. The results revealed a significant hierarchy among foods, with the boiled potato ranking as the most satiating of all foods tested, earning it a spot as a top choice for appetite control. This index highlights that not all calories are created equal when it comes to keeping hunger at bay. You can learn more about the Satiety Index here.

Frequently Asked Questions

Potatoes are more filling primarily because of their higher water and fiber content. This creates more volume in the stomach, which signals to the brain that you are full. Additionally, potatoes contain resistant starch, which digests slowly and contributes to a longer-lasting feeling of satiety.

Yes, brown rice is more satiating than white rice. As a whole grain, it contains more fiber than its refined counterpart. This fiber content helps to slow down digestion and promote a greater feeling of fullness, although it still does not rank as high on the Satiety Index as a boiled potato.

Yes, incorporating potatoes into a balanced diet can aid in weight loss. Their high satiety helps reduce overall calorie intake by keeping you full for longer. The key is to prepare them healthily by boiling, baking, or steaming, and avoiding high-calorie toppings.

The Satiety Index is a ranking of foods based on their ability to satisfy hunger. In the original study, boiled potatoes scored 323%, the highest of all foods tested, while white rice scored 138%. This indicates that potatoes are more than twice as filling as white rice on a per-calorie basis.

Cooking methods have a significant impact. Boiled, baked, or steamed potatoes are highly satiating and low in calories. In contrast, frying potatoes or adding high-fat ingredients like butter, sour cream, or cheese dramatically increases the calorie count, reducing their benefit for weight management.

Yes, eating the potato skin is beneficial. A significant portion of the potato's dietary fiber and nutrients is found in the skin. Including it in your meal will increase fiber intake and enhance the feeling of fullness.

Generally, yes, potatoes are more nutritionally dense than white rice. A medium baked potato offers more fiber, potassium, Vitamin C, and Vitamin B6 for fewer calories than a cup of cooked white rice. Brown rice offers more nutrients than white rice but still contains less potassium than a potato.