Is Rice Higher in Carbs Than Potatoes? A Comprehensive Nutrition Diet Guide

November 8, 2025 •

3 min read

On a gram-for-gram basis, cooked rice typically contains more carbohydrates than cooked potatoes. This straightforward fact often surprises many, sparking debate among those on a nutrition diet and questioning if is rice higher in carbs than potatoes is the right way to think about these starches.

Quick Summary

Rice usually has more carbohydrates per gram than potatoes, but nutritional value depends heavily on the specific type and preparation method. Potatoes often provide more fiber and key vitamins, while rice offers different micronutrients.

Key Points

Carb Count: Cooked rice is generally higher in carbohydrates per 100 grams than cooked potatoes.
Satiety: Boiled potatoes are significantly more satiating than rice, making them a better option for curbing hunger and managing weight.
Nutrient Density: Potatoes, especially with the skin, are richer in potassium and vitamin C than rice.
Glycemic Index: The GI of both foods varies by type and preparation; brown rice and sweet potatoes have lower GIs, while cooling a potato can reduce its GI.
Dietary Goals: The best choice depends on your objective. Use potatoes for higher satiety or rice for easy-to-digest carbs for athletes.

The Carbohydrate Showdown: Rice vs. Potatoes

When comparing carbohydrate content, the specifics matter significantly. While the general answer is yes, rice does tend to have more carbs, the actual difference varies based on the variety of each food and how it is cooked. A 100-gram serving of cooked white rice contains roughly 28.7 grams of carbohydrates, whereas a 100-gram serving of a baked Russet potato offers about 21.4 grams. Brown rice, a less refined option, falls somewhere in the middle with approximately 25.6 grams of carbs per 100g. This means if you are strictly counting net carbs, a potato can be a lower-carb choice for the same serving size.

Beyond Carbs: Complete Nutritional Profiles

Focusing solely on carbohydrates provides an incomplete picture. Both rice and potatoes offer distinct nutritional benefits that are important for a balanced diet. Potatoes, for instance, are a rich source of vitamin C, potassium, and certain B vitamins, especially when consumed with the skin. On the other hand, enriched white rice often contains added B vitamins like thiamine, niacin, and folic acid. Brown rice, as a whole grain, naturally provides more fiber and minerals like manganese and selenium than its white counterpart.

Nutritional Highlights:

Potatoes (Baked with skin): Excellent source of potassium, crucial for blood pressure regulation, and vitamin C, an antioxidant. They also contain more dietary fiber, which aids digestion.
White Rice (Enriched): Often enriched with B vitamins, including folate, which is vital for cell growth and metabolism.
Brown Rice: Higher in fiber, magnesium, and selenium compared to white rice, making it a more nutrient-dense option.
Sweet Potatoes: Offer a powerful dose of vitamin A, in addition to significant amounts of vitamins C and B6.

Glycemic Index: A Key Consideration

The glycemic index (GI) measures how quickly a food raises blood sugar levels. GI is an important factor for individuals managing blood sugar, such as those with diabetes. Here, the winner is less clear-cut and depends heavily on the type and preparation. Brown rice generally has a lower GI than white rice, while a simple boiled potato can have a higher GI than even white rice. However, cooling and reheating a potato can increase its resistant starch content, lowering its GI significantly.

Common Variations in Glycemic Index:

Brown Rice: 50–66
White Rice: 70–89
Sweet Potato: 44–63
Boiled White Potato: 73
Refrigerated Cooled Potato: 49

The Satiety Factor: Feeling Full for Longer

For those on a weight loss journey, satiety—the feeling of fullness after eating—is a major concern. Studies have consistently shown that boiled potatoes are one of the most satiating foods you can eat, ranking higher on the satiety index than rice. The higher water and fiber content of potatoes contribute to a lower energy density, meaning you can eat a larger portion for the same number of calories, helping to curb hunger. Conversely, rice, being more calorie-dense, is easier to overeat, which is a factor for bodybuilders during a bulking phase.

Comparing Rice and Potatoes

Here is a simple comparison table based on a 100-gram cooked serving, using average values for common varieties.


Nutrient	White Rice (Cooked)	Baked Russet Potato	Brown Rice (Cooked)
Calories	~130 kcal	~93 kcal	~123 kcal
Carbohydrates	~28.7 g	~21.4 g	~25.6 g
Fiber	~0.4 g	~2.3 g	~1.8 g
Protein	~2.7 g	~2.5 g	~2.7 g
Potassium	Low	High	Moderate
Vitamin C	None	Present	None

Conclusion: The Best Choice Depends on Your Goals

Deciding between rice and potatoes ultimately depends on your specific health and diet goals. While the answer to “is rice higher in carbs than potatoes?” is generally yes, this isn't the only factor to consider. For weight loss, potatoes might be more beneficial due to their high satiety and lower energy density, as long as you avoid calorie-laden toppings. For athletes needing quick, easily digestible energy, white rice can be a convenient choice. For overall nutritional benefit, including more fiber and minerals, brown rice and sweet potatoes are superior options. The key is mindful preparation and variety. Adding a range of whole grains and vegetables to your diet provides a broader spectrum of nutrients and helps maintain a healthy, balanced eating pattern.

For more specific nutritional data, you can consult the U.S. Department of Agriculture FoodData Central.

Frequently Asked Questions

Brown rice typically contains more carbohydrates per 100 grams than a baked potato.

Yes, potatoes are often considered better for weight loss because they are more satiating and have lower energy density than rice, helping you feel fuller for longer with fewer calories.

While cooking a potato or rice doesn't alter the total carbohydrate count, it does affect the glycemic index. For example, cooling a potato after cooking can increase its resistant starch and lower its GI.

Baked potatoes, especially with the skin, are generally more nutrient-dense than white rice, providing more fiber, potassium, and vitamin C.

Not necessarily. While some potato preparations have a high GI, brown rice and sweet potatoes generally have a moderate to low GI. The specific GI depends on the variety and cooking method.

Yes, potatoes can be an excellent substitute for rice. They offer a different nutritional profile, often with more fiber and vitamins, and can be used in various recipes.

For bodybuilders, both are useful. Rice is a good source of easily digestible carbs for bulking, while potatoes can be beneficial for cutting due to their higher satiety, helping to manage calorie intake.