Do Potatoes Have More Potassium Than Rice? A Full Nutritional Breakdown

November 17, 2025 •

3 min read

A medium baked potato with its skin on can contain over 900 milligrams of potassium, a quantity far superior to the amount found in a typical serving of rice. This nutritional dive addresses the question: do potatoes have more potassium than rice, exploring the compelling evidence that makes the potato a potassium powerhouse.

Quick Summary

Compare the nutritional content of potatoes and rice, focusing on their potassium levels. Examine key differences, including preparation effects and overall health benefits.

Key Points

Potatoes Win: A medium baked potato with skin contains significantly more potassium than a serving of white or brown rice.
Skin is Key: The skin of the potato is rich in potassium and other nutrients; eating it greatly increases mineral intake.
Cooking Method Matters: Baking or roasting preserves potassium in potatoes, whereas boiling can cause some minerals to leach into the water.
Brown Rice is Better than White: Brown rice contains more potassium than white rice, but still not as much as potatoes.
Potassium Benefits: Getting enough potassium supports heart health by helping regulate blood pressure, aids muscle and nerve function, and promotes bone health.
Complementary Nutrients: While potatoes are higher in Vitamin C, brown rice contains more manganese, demonstrating that both foods offer distinct nutritional value.

The Definitive Answer: Potatoes Win the Potassium Race

Yes, potatoes have significantly more potassium than rice, especially when cooked with their skin intact. A single medium-sized baked potato with skin delivers more than twice the potassium of a medium-sized banana, a food famously associated with this mineral. The potassium content in potatoes dwarfs that of both white and brown rice, making it the clear winner for anyone looking to boost their intake of this essential electrolyte.

Why Baked Potatoes Are a Potassium Powerhouse

For maximum potassium retention, baking a potato with its skin is the most effective cooking method. While boiling can cause some potassium to leach into the water, baking preserves the minerals in the potato's flesh and skin. Leaving the skin on is crucial, as a significant portion of the potato's nutrients, including potassium and fiber, resides there. This simple preparation choice can mean the difference between a good source and a great source of this vital nutrient.

Head-to-Head: The Nutritional Showdown

To fully understand the differences, a side-by-side comparison of baked potato, cooked brown rice, and cooked white rice is necessary. Values can vary slightly based on specific varieties and preparation, but the general trends remain consistent. The following table illustrates the key nutritional differences per 100 grams.


Nutrient (per 100g)	Baked Potato (with skin)	Cooked Brown Rice	Cooked White Rice
Potassium (mg)	531	88–110	35–55
Calories (kcal)	93	130	130
Carbohydrates (g)	21	28	28
Fiber (g)	2.2	1.7–3.5	0.4
Vitamin C	Present	None	None
Vitamin B6	Present	Present	Present

The Health Benefits of Potassium

Potassium is an essential mineral and electrolyte that plays a critical role in numerous bodily functions. A diet rich in potassium is linked to several significant health benefits. It is particularly known for its positive effect on cardiovascular health. According to the NIH, potassium helps to regulate fluid balance, nerve signals, and muscle contractions.

Blood Pressure Regulation: High-potassium intake can help counteract the effects of sodium, helping to lower blood pressure and reduce the risk of heart disease and stroke.
Muscle and Nerve Function: As an electrolyte, potassium is crucial for enabling nerve impulses and regulating muscle contractions throughout the body, including the heart.
Bone Health: A potassium-rich diet may help prevent osteoporosis by reducing the amount of calcium lost through urine.
Fluid Balance: Potassium helps maintain proper fluid balance within the body's cells, a critical process for overall cell function.

The Role of Cooking Method

Preparation is key when it comes to maximizing the nutritional benefits of both potatoes and rice. While boiling potatoes can reduce their potassium content, baking or roasting them with the skin retains much of this mineral. For rice, the cooking method is less impactful on mineral content, but the choice between white and brown rice has a huge effect.

White Rice vs. Brown Rice: Refined white rice loses most of its fiber and many micronutrients, including a substantial amount of potassium, during the milling process. Brown rice, being a whole grain, retains more of these beneficial nutrients. However, even cooked brown rice contains significantly less potassium than a baked potato with skin.
Making Healthier Choices: For a renal diet or other low-potassium dietary needs, boiling potatoes can be a strategy to reduce potassium levels. Conversely, baking potatoes with the skin on is the best method for those seeking to maximize potassium intake.

Beyond Potassium: A Look at Other Nutrients

While potatoes stand out for their potassium, each food offers unique nutritional advantages. Potatoes contain vitamin C, which is not found in rice. They also offer more dietary fiber than white rice, contributing to digestive health and satiety. On the other hand, brown rice contains a higher concentration of manganese and selenium compared to potatoes. The overall nutritional picture highlights that both foods can be part of a balanced diet, complementing each other with their different strengths. For more detailed information on potassium and its functions, refer to the NIH Office of Dietary Supplements.

Conclusion

In the debate over whether potatoes have more potassium than rice, the verdict is clear: potatoes are the superior source. A baked potato with skin contains a powerful dose of this essential mineral, easily surpassing both white and brown rice. While both staples have their place in a balanced diet, individuals prioritizing potassium intake should consistently choose potatoes, paying close attention to preparation methods to preserve this valuable nutrient.

Frequently Asked Questions

A single medium-sized baked potato with the skin typically contains over 900 milligrams of potassium, making it a very rich source of this mineral.

Yes, boiling potatoes can cause some of their potassium to leach into the cooking water. For maximum retention, baking or steaming is recommended.

Yes, brown rice is a better source of potassium than white rice. However, even brown rice contains substantially less potassium than a baked potato.

Potassium is a vital electrolyte that helps regulate blood pressure, supports healthy nerve and muscle function, and maintains proper fluid balance in the body.

Yes, eating the skin is recommended, especially for maximizing potassium and fiber intake. A large portion of these nutrients is concentrated in the skin.

While sweet potatoes are a good source of potassium, a medium baked white potato with skin generally contains more potassium than a similar-sized sweet potato.

Yes, most people can meet their daily potassium needs through a balanced diet rich in fruits, vegetables, beans, and lean meats. Supplements are generally not necessary unless prescribed by a doctor.

Yes, some foods such as certain types of beans (like white beans and soybeans), dried apricots, and some varieties of squash can contain higher levels of potassium than potatoes.