Do Potatoes and Rice Give You Energy? An In-Depth Nutritional Look

December 4, 2025 •

4 min read

According to the U.S. Dietary Guidelines, carbohydrates should make up 45-65% of your daily calories because they are the body’s main fuel source. This raises the question for many: do potatoes and rice give you energy, and how do they compare in fueling your body?

Quick Summary

This guide examines how potatoes and rice function as energy sources, exploring their carbohydrate types, glycemic index, and overall nutrient profiles. It breaks down the differences between white and brown rice, and regular versus sweet potatoes, to help you make informed dietary choices for sustained fuel.

Key Points

Complex Carbohydrates: Both potatoes and rice are primarily sources of complex carbohydrates, which are broken down into glucose to fuel the body.
Sustained vs. Quick Energy: Potatoes and brown rice provide a slower, more sustained release of energy, while white rice delivers a quicker energy boost.
Nutrient Density: Potatoes are more nutrient-dense than rice, offering higher levels of potassium, vitamin C, and fiber (especially with the skin on).
Fiber Content Matters: Brown rice contains significantly more fiber than white rice, contributing to better satiety and blood sugar regulation.
Resistant Starch Benefits: Cooking and cooling potatoes and rice increases resistant starch, which improves gut health and extends energy release.
Preparation Impacts Health: Adding high-fat toppings or frying potatoes and rice can drastically increase calorie count and diminish their health benefits.
Dietary Goals: The best choice between potatoes and rice depends on your personal goals; athletes often prefer white rice for quick recovery, while those managing weight might favor potatoes or brown rice for longer-lasting fullness.

The Power of Carbohydrates

Both potatoes and rice are staple foods for billions of people around the world, largely due to their rich carbohydrate content. Carbohydrates are a key macronutrient that the body breaks down into glucose, which is then used by cells for fuel. This glucose powers everything from simple daily movements to high-intensity athletic performance and critical brain functions. However, the speed at which this energy is released can vary significantly, which is where the nutritional nuances of potatoes and rice come into play.

Potatoes as an Energy Source

Potatoes are complex carbohydrates, meaning their energy is released into the bloodstream at a steady pace, providing a more sustained source of fuel compared to simple sugars.

Complex Carbs: The predominant carbohydrate in potatoes is starch, a complex carb that is key for long-lasting energy.
Nutrient-Dense: A medium potato (with skin) is a powerhouse of essential vitamins and minerals, including more potassium than a banana, as well as a good amount of vitamin C and B6. These nutrients are crucial for muscle function, metabolism, and immune support, all of which contribute to overall energy levels.
Fiber: Potatoes, particularly when eaten with the skin, are a good source of dietary fiber. This fiber aids digestion and helps regulate blood sugar, preventing the energy spikes and crashes associated with less fibrous foods.
Versatility: The many varieties of potatoes (e.g., russet, red, purple) and cooking methods (baking, boiling, roasting) offer flexible ways to include them in a balanced diet. The way a potato is prepared can also affect its nutritional properties; cooling cooked potatoes can increase their resistant starch content, which acts like fiber and further promotes gut health and satiety.

Rice as an Energy Source

Rice, a staple cereal grain, is also an excellent source of energy, though the type of rice significantly influences its nutritional profile.

White Rice: This is a refined grain with a higher glycemic index (GI), meaning its carbohydrates are broken down quickly, providing a rapid boost of energy. This makes it a popular choice for athletes needing to replenish glycogen stores immediately after a workout. However, the lower fiber content means it is less satiating and can lead to faster blood sugar spikes.
Brown Rice: As a whole grain, brown rice retains its fibrous bran and germ layers. This makes it a complex carbohydrate that is digested more slowly, offering a more gradual and sustained release of energy similar to potatoes. The higher fiber and nutrient content, including manganese, selenium, and B vitamins, also support overall health.
Easy to Digest: For some individuals, particularly those with digestive sensitivities, white rice is easy to digest, which can be beneficial during periods of illness or upset stomach.

Potatoes vs. Rice: A Nutritional Comparison

Choosing between potatoes and rice depends largely on your dietary goals, activity level, and personal preferences. The following table provides a quick nutritional breakdown to help you compare.


Feature	Potatoes (with skin)	White Rice (Cooked)	Brown Rice (Cooked)
Carbohydrates	26g (per medium potato)	45g (per 1 cup)	46g (per 1 cup)
Fiber	2g (per medium potato)	0.6g (per 1 cup)	4g (per 1 cup)
Vitamins	High in Vitamin C & B6	Folate, B vitamins (Fortified)	High in B vitamins, Manganese, Selenium
Potassium	Excellent source (620mg per medium)	Lower content	Good source
Energy Release	Slower and more sustained	Faster, quick spike	Slower and more sustained
Best For	Daily energy, weight management	Quick recovery (athletes), sensitive digestion	Sustained energy, general health

Maximizing Energy from Potatoes and Rice

To get the most out of these energy-giving foods, how you prepare and serve them is key. For both, combining them with other food groups can create a more balanced and sustained energy source.

Pair with Protein and Fat: For example, adding lean chicken and a healthy fat like avocado to a dish with rice or potatoes will slow down the absorption of carbohydrates. This creates a more gradual release of energy and promotes satiety.
Cook and Cool: The process of cooking and then cooling starchy foods like potatoes and rice creates resistant starch. This type of starch behaves similarly to fiber, feeding good gut bacteria and slowing digestion for longer-lasting energy.
Choose Whole Grains: Opting for brown rice over white rice is a simple way to increase your fiber and nutrient intake, leading to more sustained energy throughout the day. For potatoes, eating them with the skin on offers similar benefits.

Conclusion

Ultimately, the answer to "do potatoes and rice give you energy?" is a resounding yes, but the quality and duration of that energy can differ significantly. Potatoes offer a nutrient-dense, fiber-rich option that provides sustained energy, especially when eaten with the skin. Rice's effect depends on the type, with brown rice providing a slower energy release and white rice offering a quick, easily digestible boost ideal for athletes. Both can be part of a healthy, energy-boosting diet when prepared mindfully and paired with other nutritious foods. The best choice depends on individual needs, dietary goals, and overall lifestyle.

Visit PubMed for more research on carbohydrate metabolism and human health.

Frequently Asked Questions

White rice provides a faster energy boost than potatoes. As a refined grain with a higher glycemic index, its carbohydrates are digested and converted to glucose more quickly, causing a rapid spike in blood sugar.

Brown rice is better for sustained energy. As a whole grain, it retains its fiber, which slows down the digestion of carbohydrates and provides a more gradual, prolonged release of energy compared to white rice.

Potatoes themselves are not inherently fattening. They are naturally fat-free and low in calories when baked or boiled. However, the calorie count increases significantly when fried or loaded with high-fat toppings like butter, sour cream, and cheese.

To make them healthier, choose whole-grain options like brown rice and eat potatoes with the skin on to maximize fiber intake. Prepare them by boiling, baking, or steaming, and pair them with lean protein, healthy fats, and plenty of vegetables to balance the meal.

Yes, a medium potato (with the skin on) contains more potassium than a medium-sized banana. Potassium is an important electrolyte for muscle and nervous system function, especially for active individuals.

Resistant starch is a type of carbohydrate that resists digestion and ferments in the large intestine like fiber. It can be increased in both potatoes and rice by cooking and then cooling them, which can improve blood sugar control and gut health.

No, neither is universally better; the ideal choice depends on your specific needs. Potatoes offer more vitamins and fiber for sustained energy, while white rice can be better for a quick energy boost, such as for an athlete post-workout. Brown rice provides a middle ground with sustained energy and fiber.