Do Potatoes Have Lower Calories Than Rice? The Nutritional Truth

November 6, 2025 •

4 min read

According to the USDA, a 100g serving of baked potato has fewer calories than the same serving of cooked white rice. For those watching their weight, it's crucial to understand why this is the case and how preparation methods can significantly alter the calorie count, especially when considering if potatoes have lower calories than rice.

Quick Summary

This guide breaks down the calorie content, macronutrient profiles, and overall nutritional benefits of potatoes versus rice. It provides a detailed comparison to help inform your dietary decisions for weight management and overall health.

Key Points

Calorie Count: Plain, baked, or boiled potatoes are generally lower in calories per 100g serving than cooked white rice.
Cooking Method Matters: Frying or adding high-fat toppings drastically increases the calorie count of potatoes, potentially making them higher in calories than rice.
Nutrient Density: Potatoes, especially with the skin, offer a richer profile of vitamins (like C and B6) and minerals (like potassium) than refined white rice.
Fiber for Satiety: Potatoes contain significantly more dietary fiber, which promotes a feeling of fullness and can aid in weight management.
Glycemic Response: Potatoes can have a higher glycemic index than rice, but this is influenced by the variety and cooking method. Brown rice has a lower GI than both white rice and many potato preparations.

Comparing the Calorie and Nutrient Profiles of Potatoes and Rice

When evaluating a diet, many people focus on calories, but it is important to consider the entire nutritional profile, including fiber, vitamins, and minerals. While it is true that a simple baked potato is lower in calories than an equivalent serving of white rice, the details are more complex and depend heavily on preparation.

The Impact of Cooking Methods on Calories

It's a common mistake to compare a plain, baked potato to a heavily processed rice dish. The simple truth is that a potato cooked without added fats is naturally lower in calories. For instance, a 100g serving of baked potato contains roughly 93 calories, whereas 100g of cooked white rice contains about 130 calories. However, this balance shifts dramatically when fat is introduced. For example, a 100g serving of French fries, which are deep-fried, can contain over 300 calories. The way you prepare your starchy side is just as important as the food itself.

Macronutrient Breakdown

Beyond the calorie count, examining the macronutrient composition reveals a more complete picture of the health benefits. Both potatoes and rice are primarily carbohydrate sources, but they differ significantly in their fiber and micronutrient content. Potatoes offer considerably more dietary fiber than white rice, which is a refined grain with minimal fiber. Fiber is crucial for satiety, digestive health, and controlling blood sugar spikes.

Here is a detailed comparison of the nutritional content per 100g serving:


Nutrient	Baked Potato (with skin)	Cooked White Rice	Notes
Calories	~93 kcal	~130 kcal	Potatoes are naturally lower in calories by weight.
Carbohydrates	~21 g	~28 g	Rice contains a higher concentration of carbohydrates.
Dietary Fiber	~2.3 g	~0.4 g	Potatoes are significantly richer in fiber.
Protein	~2.5 g	~2.7 g	Protein content is relatively similar, though neither is a primary source.
Fat	~0.1 g	~0.2 g	Both are low in fat unless added during preparation.
Potassium	High (over 500mg)	Low (~35mg)	Potatoes are a powerhouse of potassium.
Vitamin C	Present	Absent	White rice lacks vitamin C.

Glycemic Index and Satiety

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Potatoes generally have a higher GI than rice, but this varies with the type of potato and how it is cooked. White rice also has a relatively high GI. However, the higher fiber content in potatoes can lead to a greater sense of fullness, which can be advantageous for weight management by helping to reduce overall calorie intake. This is especially true for boiled or baked potatoes compared to rice. Brown rice, on the other hand, is a whole grain with a lower GI and higher fiber content than white rice.

The Whole Picture

To determine which food is “better” for you, it's essential to look at the full nutritional profile and consider your personal health goals. For example:

For weight management: A baked or boiled potato is a better choice due to its lower calories and higher fiber content, promoting a feeling of fullness. Always be mindful of high-calorie toppings.
For athletic performance: Some athletes might prefer the higher calorie density of rice for quick energy replenishment, especially white rice which is easier to digest.
For a nutrient-dense diet: The potato, particularly with its skin on, offers a wider range of vitamins and minerals, including significantly more potassium and vitamin C than white rice. Sweet potatoes provide even more vitamin A.
For dietary versatility: Both are versatile, but potatoes can be prepared in more ways without losing their nutritional integrity, such as baking, boiling, or roasting, as long as excessive fats are avoided.

A Deeper Dive into Micronutrients

While white rice is often enriched with some B vitamins, potatoes contain a broader spectrum of micronutrients naturally. For example, potatoes have far more potassium, a mineral critical for blood pressure regulation, and significant amounts of vitamin C, which white rice lacks entirely. Additionally, potatoes are rich in vitamin B6, vital for brain health and metabolism. For those seeking more minerals and vitamins from their carb source, the potato is the clear winner when prepared simply.

Conclusion: The Best Choice for Your Needs

In conclusion, do potatoes have lower calories than rice? Yes, when comparing a plain, baked or boiled potato to cooked white rice, the potato has fewer calories per 100g serving. Furthermore, potatoes offer a more significant nutritional advantage with their higher fiber content and richer profile of vitamins and minerals. However, the true winner depends on your individual dietary goals and how you prepare the food. Neither food should be demonized, as both can be part of a healthy diet. For weight loss and maximum nutritional density, a simply prepared potato is the better option. For quick energy, rice can be a suitable choice. Ultimately, mindful preparation is key to reaping the benefits of either staple.

For more information on balancing carbs in your diet, consider consulting resources like the Mayo Clinic for nutritional guidelines.

Frequently Asked Questions

A plain baked or boiled potato is generally considered more nutritious than white rice because it contains fewer calories, more dietary fiber, and a wider range of vitamins and minerals, including vitamin C and potassium.

For weight loss, a boiled or baked potato is often the better choice due to its lower calorie count and higher fiber content, which increases satiety and helps you feel full longer. The key is to avoid high-calorie preparations like frying or adding heavy toppings.

The cooking method is crucial. While a baked potato is low-calorie, frying it turns it into a high-calorie item like French fries. Cooked white rice maintains a relatively consistent calorie count, while potatoes can vary dramatically based on preparation.

Brown rice is a whole grain and a healthier alternative to white rice, offering more fiber and nutrients. However, a baked potato with the skin still provides a broader spectrum of certain vitamins and minerals.

On average, potatoes tend to have a higher glycemic index (GI) than white rice, though this depends on the potato type and cooking method. Brown rice has a lower GI than both white rice and many potato preparations.

For sustained energy, brown rice may be superior due to its lower glycemic index and higher fiber content, which leads to a slower release of glucose into the bloodstream. White rice provides quicker energy, while potatoes fall somewhere in between depending on preparation.

A baked potato contains significantly more potassium than white rice. Per 100g, a baked potato can have over 500mg of potassium, while cooked white rice has only about 35mg.