Is sweet potato more calories than rice? Unpacking the nutritional truth

November 6, 2025 •

4 min read

Per 100 grams, cooked white rice typically contains about 130 calories, while baked sweet potato has only around 90. This statistic directly answers the question, is sweet potato more calories than rice?, by revealing the opposite is true for cooked forms.

Quick Summary

Sweet potatoes contain fewer calories and more fiber and micronutrients compared to white rice. This makes them a more nutrient-dense option suitable for weight management and overall health.

Key Points

Calorie Count: Cooked sweet potato has fewer calories per 100g than cooked white rice.
Nutrient Density: Sweet potatoes are packed with significantly more vitamins, especially Vitamin A, and minerals compared to white rice.
Fiber Content: The higher fiber in sweet potatoes promotes greater satiety and supports better digestive health than white rice.
Glycemic Index: Boiled sweet potatoes have a lower GI than white rice, leading to a slower release of sugar into the bloodstream.
Weight Management: Due to lower calories and higher fiber, sweet potatoes can be a more effective choice for weight loss.

The Caloric Breakdown: Sweet Potato vs. Rice

When comparing the caloric content of cooked sweet potato and white rice, the numbers reveal a clear winner for the lower-calorie title. According to nutritional data, 100 grams of baked sweet potato contains approximately 90 calories, whereas the same amount of cooked white rice contains around 130 calories. This means that, gram for gram, sweet potatoes are the less calorically dense option. The difference is largely attributed to the higher water and fiber content in sweet potatoes, which provides a greater feeling of fullness for fewer calories consumed.

Beyond Calories: A Deeper Nutritional Look

While calories are a key factor, a comprehensive nutritional comparison requires looking at macronutrients, micronutrients, and other health-related factors like the glycemic index (GI). The real difference in the health value of these two starchy foods lies far beyond their calorie counts.

Macronutrient Comparison

Both sweet potatoes and rice are excellent sources of carbohydrates, which provide the body with essential energy. However, their composition varies. White rice is a simple carbohydrate that is quickly converted to glucose, especially since the milling process strips it of its bran and germ. Sweet potatoes, on the other hand, contain a combination of simple sugars, starch, and significantly more dietary fiber. This fiber content is crucial for promoting digestive health and regulating blood sugar levels.

Micronutrient Powerhouses

Sweet potatoes are a nutritional powerhouse, far outstripping white rice in several key areas. They are exceptionally rich in beta-carotene, which the body converts into vitamin A. Just 100 grams of sweet potato provides well over 100% of the recommended daily intake for vitamin A. They are also great sources of vitamin C, potassium, and manganese. While enriched white rice contains some added iron and B vitamins, it simply cannot compete with the natural abundance of nutrients found in sweet potatoes.

The Glycemic Index Effect

The glycemic index (GI) measures how quickly a food raises blood sugar levels. A high GI can lead to rapid energy spikes followed by crashes, while a lower GI provides a more sustained energy release. The GI of sweet potatoes varies depending on the cooking method (boiling results in a lower GI), but it is generally lower than that of white rice. For example, boiled sweet potatoes have a GI of around 63, while white rice can have a GI of 73 or higher. This makes sweet potatoes a better option for those managing blood sugar levels, such as individuals with type 2 diabetes.

Sweet Potato vs. Rice: Nutritional Comparison Table


Nutrient (per 100g, cooked)	Baked Sweet Potato	Cooked White Rice
Calories	~90 kcal	~130 kcal
Carbohydrates	~21 g	~28 g
Dietary Fiber	~3.3 g	~0.4 g
Protein	~2 g	~2.7 g
Vitamin A	High (over 100% DV)	Very low (0% DV)
Vitamin C	High (20% DV)	Very low (0% DV)
Glycemic Index	Medium (~63, boiled)	High (~73)

Which Is the Better Choice for Your Health Goals?

Choosing between sweet potatoes and rice depends largely on your individual dietary needs and health goals. Here's a quick guide:

For Weight Management: Sweet potatoes are often the better choice. Their higher fiber content and lower caloric density help you feel full and satisfied for longer, reducing the temptation to snack.
For Quick Energy: Athletes needing a rapid source of glucose for an intense workout might prefer white rice for its easy digestibility and high GI. However, for sustained energy, sweet potatoes are superior.
For Nutrient Intake: If your goal is to maximize your micronutrient intake, sweet potatoes are the clear winner, offering significant amounts of vitamins A and C, antioxidants, and other beneficial compounds.
For Blood Sugar Control: The lower GI of boiled sweet potatoes makes them a safer and more beneficial option for individuals needing to manage their blood sugar levels, though mindful portion control is key.

How to Incorporate Both Into a Healthy Diet

Both sweet potatoes and rice can be part of a healthy, balanced diet. Here are some tips for incorporating them wisely:

Vary your intake: Don't just stick to one. Include both in your meal plan to benefit from their different nutritional profiles.
Choose cooking methods wisely: Opt for boiling or steaming sweet potatoes to keep their GI lower. For rice, consider cooking it and then cooling it to increase its resistant starch content, which has benefits similar to fiber.
Pair with protein and fat: Always combine carbohydrates with a source of lean protein and healthy fats. This helps slow the absorption of glucose, further regulating blood sugar levels.
Control portions: Regardless of which you choose, portion control is essential for managing overall calorie intake.

Conclusion: Making an Informed Choice

In the debate of is sweet potato more calories than rice?, the answer is a resounding no. Sweet potatoes offer a lower-calorie, higher-fiber, and significantly more nutrient-dense alternative, particularly for those focused on weight management, sustained energy, and higher micronutrient intake. While both can fit into a healthy diet, understanding these key differences allows you to make more informed decisions based on your specific health goals. For a deeper dive into the specific nutrients sweet potatoes offer, consider resources like Healthline's article on sweet potato nutrition and health benefits.

Frequently Asked Questions

No, sweet potatoes are not fattening when consumed in moderation. They are relatively low in calories and high in fiber, which helps promote a feeling of fullness and can aid in weight management.

A 100-gram serving of baked sweet potato contains approximately 90 calories, while the same amount of cooked white rice has about 130 calories. The sweet potato is the lower-calorie option.

Cooked white rice contains more carbohydrates per 100g than a cooked sweet potato. This is because sweet potatoes have a higher water and fiber content.

While brown rice is more nutritious than white rice, offering more fiber and nutrients than its refined counterpart, sweet potatoes often provide a more diverse and higher concentration of micronutrients, such as Vitamin A and Vitamin C.

Yes, the cooking method can slightly affect the caloric density and glycemic index. For example, boiling a sweet potato results in fewer calories and a lower GI compared to baking or frying it.

The better choice depends on the timing. For a quick, easily digestible energy boost before a workout, white rice is often preferred. For sustained energy and more nutrients, sweet potatoes are a superior option.

Yes, sweet potatoes can be beneficial for weight loss. Their high fiber content promotes a feeling of fullness, which can lead to eating less overall.