Is rice or mashed potatoes worse for you? A head-to-head comparison

October 31, 2025 •

3 min read

According to nutritional data, mashed potatoes can be a lower-calorie alternative to white rice on a per-gram basis, but the health implications are not so straightforward. The question of whether rice or mashed potatoes are worse for you depends heavily on their preparation and variety, impacting everything from glycemic index to nutrient density.

Quick Summary

This nutritional comparison examines the health differences between rice and mashed potatoes, highlighting variations in calories, carbs, fiber, and vitamins. The impact of preparation methods on their nutritional value and glycemic index is also explored.

Key Points

Preparation is Key: The healthfulness of both foods is highly dependent on preparation; additives like butter and cream significantly increase the calorie and fat content of mashed potatoes.
Glycemic Index Difference: Mashed potatoes typically have a higher Glycemic Index (GI) than white rice, leading to a faster blood sugar spike, a critical factor for individuals managing diabetes.
Nutrient Density Varies: Plain potatoes, especially with the skin, offer more vitamin C and potassium, while white rice tends to be higher in iron and certain B vitamins.
The Satiety Advantage: For weight loss goals, boiled or baked potatoes often provide more satiety per calorie than rice, helping to curb hunger.
Whole Grain vs. Refined: Choosing brown rice over white rice is a healthier option due to its higher fiber and nutrient content.
Boosting Resistant Starch: For both, cooking and then chilling can create resistant starch, which improves gut health and lowers the glycemic impact when reheated.

The Nutritional Breakdown

When it comes to comparing the health value of rice and mashed potatoes, a direct answer is difficult because the verdict depends on the type of rice and the ingredients used to make the mashed potatoes. A plain, boiled potato, for instance, offers a very different nutritional profile from a plate of mashed potatoes loaded with butter and cream.

Macronutrients, Calories, and Satiety

Per 100 grams, standard cooked white rice contains approximately 130 kcal, while plain mashed potatoes contain around 89 kcal, making potatoes the lower-calorie option. However, white rice is higher in carbohydrates and protein per 100g serving. While rice provides more carbohydrates overall, potatoes are much richer in dietary fiber, especially when the skin is included in the mash. This fiber content is one reason that potatoes, particularly boiled ones, have a high satiety index and can help you feel full for longer, which can be beneficial for weight management.

Vitamins and Minerals

Both rice and mashed potatoes offer essential vitamins and minerals, but excel in different areas. Potatoes are a potent source of potassium and vitamin C, and they contain more magnesium and B6 than white rice. Keeping the potato skin is key, as this is where a significant amount of the fiber and many nutrients are concentrated. White rice, especially enriched versions, provides more iron, folate, and other B vitamins. Whole-grain options like brown rice will naturally offer more nutrients and fiber than their white, refined counterparts.

The Glycemic Factor: Blood Sugar Impact

One of the most significant differences lies in the glycemic index (GI), a measure of how quickly a food raises blood sugar levels.

Mashed potatoes generally have a high average GI, around 87, depending on preparation.
White rice has a lower average GI, around 60.
The GI of potatoes can be heavily influenced by how they are cooked and cooled. For example, instant mashed potatoes have an even higher GI, while boiling and then chilling potatoes overnight can dramatically lower their GI due to the formation of resistant starch.

For individuals concerned with blood sugar spikes, particularly those with diabetes, mashed potatoes could be the 'worse' option due to their higher GI and insulin index. Conversely, incorporating resistant starch by cooling cooked potatoes or opting for lower GI brown rice can make either a more suitable choice. A key consideration is that combining carbohydrates with protein and fat can also help regulate blood sugar response. See the NIH study on postprandial glycemia for more information.

Preparation is Everything

The single most important factor determining which is 'worse' is how the food is prepared. The additions to mashed potatoes, such as heavy cream, butter, and excessive salt, can quickly escalate the calorie and saturated fat content, negating its natural benefits. Similarly, the refining process for white rice removes fiber and nutrients, while the addition of high-fat sauces can make it less healthy.

Healthier Preparation Methods

For Mashed Potatoes: Use low-fat milk, Greek yogurt, or chicken broth instead of heavy cream. Opt for healthy fats like olive oil and incorporate nutrient-rich additions like garlic or fresh herbs. Always leave the skin on for extra fiber and nutrients.
For Rice: Choose whole-grain brown rice over white rice to benefit from more fiber and a lower GI. Steaming rice can also help retain more water-soluble vitamins compared to boiling and draining. Adding a teaspoon of coconut oil and cooling the rice can increase resistant starch and reduce calories.

The Final Verdict: Finding Your Balance

Neither rice nor mashed potatoes is inherently 'worse' for you; their healthfulness is contingent upon a combination of factors. If your primary concern is weight management and satiety, plain boiled potatoes may have a slight edge due to their high satiety index and lower calories per gram. If blood sugar control is the priority, plain white rice has a lower GI, though healthier options like brown rice or cooled potatoes are even better. Ultimately, the healthier choice is determined by your preparation methods, portion sizes, and individual dietary needs. A balanced approach focusing on whole-food options and mindful additions is key to enjoying either staple healthily.

Comparison Table: Plain White Rice vs. Plain Mashed Potatoes


Nutrient (per 100g cooked)	Plain White Rice	Plain Mashed Potatoes (no skin)
Calories	130 kcal	89 kcal
Carbohydrates	~28g	~13g
Protein	~2.7g	~1.7g
Fiber	~0.4g	~1.4g (with skin)
Glycemic Index (GI)	~60	~87
Potassium	Lower	Higher
Vitamin C	None	Higher
Iron	Higher	Lower

Note: Nutritional values can vary based on the specific potato or rice variety, cooking method, and added ingredients.

Frequently Asked Questions

For weight loss, plain boiled or baked potatoes are often considered better than rice. They have fewer calories per gram and a higher satiety index, meaning they help you feel fuller for longer, which can assist in managing calorie intake.

To make mashed potatoes healthier, you can substitute heavy cream and butter with low-fat milk, Greek yogurt, or chicken broth. Leaving the skin on the potatoes also adds fiber and nutrients, and using healthy fats like olive oil is a good alternative.

For better blood sugar control, white rice generally has a lower glycemic index than mashed potatoes. The best option, however, is brown rice or cooked potatoes that have been cooled, as cooling increases resistant starch, which lowers the glycemic impact.

Plain mashed potatoes often contain more vitamin C, potassium, and vitamin B6 than refined white rice, especially if the skin is included. Brown rice, however, provides a more comprehensive range of nutrients than white rice.

Yes, a study found that adding a small amount of coconut oil to boiling water and then refrigerating the cooked rice overnight can significantly increase resistant starch and reduce absorbable calories by up to 50%.

Traditional mashed potatoes are often made with high amounts of butter, cream, and salt, which drastically increases the calorie, saturated fat, and sodium content. These additions are what typically make mashed potatoes an unhealthy choice, rather than the potato itself.

Yes, brown rice generally has a lower glycemic index (around 50) compared to white rice (around 60), meaning it causes a slower, more gradual rise in blood sugar.