Nutrition Diet: Do Mashed Potatoes Have More Calories Than Rice?

November 6, 2025 •

4 min read

Per 100 grams, plain boiled potatoes (the base for mashing) contain significantly fewer calories than cooked white rice. However, the key question, 'Do mashed potatoes have more calories than rice?', is almost always answered 'yes' because of the calorie-dense ingredients traditionally added during preparation.

Quick Summary

A comparison of calories in mashed potatoes and rice, highlighting how preparation methods drastically alter nutritional profiles. The article discusses macronutrient differences, glycemic index, and practical tips for healthier choices, emphasizing that additives largely determine the final calorie count.

Key Points

Initial Calorie Comparison: Plain, boiled potatoes are generally lower in calories per 100g than cooked white rice.
Additive Impact: The high-fat ingredients commonly added to mashed potatoes, such as butter and cream, dramatically increase the final calorie count.
Healthier Potato Prep: Use low-fat milk, broth, and herbs instead of butter and full-fat dairy to keep mashed potatoes' calorie count low.
Better Rice Choices: Opting for brown rice over white rice increases fiber and nutrient content, promoting better satiety and overall health.
Resistant Starch Hack: Cooking and then cooling white rice can increase its resistant starch, reducing the amount of calories absorbed by the body.
Preparation is Key: The cooking method and ingredients used are the most important factors determining the final nutritional and calorie content for both dishes.

Comparing the Calorie Density of Potatoes and Rice

When considering starchy side dishes like mashed potatoes and rice, the calorie content often comes into question, especially for those managing their weight. A common assumption is that mashed potatoes are heavier and therefore contain more calories, but the truth is more nuanced and heavily depends on how each food is prepared. This nutritional analysis will break down the numbers, compare the full nutritional profiles, and provide practical advice for healthier choices.

Plain vs. Plain: The Raw Energy

At their simplest form, a plain boiled potato is the low-calorie winner. Raw, a potato contains about 75% water, which reduces its calorie density once cooked and ready to be mashed. A cooked and peeled potato has roughly 95 kcal per 100 grams. In contrast, a 100-gram serving of cooked white rice contains approximately 130 kcal, making it more calorie-dense by weight. This initial comparison is the most straightforward, but it's rarely the complete picture.

Potatoes: Contain more water, leading to a lower calorie count per 100g compared to rice.
White Rice: Is denser in carbohydrates and therefore contains more calories by weight.
Brown Rice: Offers a slightly lower calorie count per 100g than white rice and adds valuable fiber.

The Calorie Escalation: How Mashing Adds Up

The real difference emerges when considering the typical preparation methods. Mashed potatoes rarely consist of just plain potatoes; they are almost always mixed with high-fat, high-calorie ingredients. This is where the calorie count can skyrocket, often surpassing that of plain rice.

Consider the following additions:

Butter: A tablespoon of butter can add over 100 calories.
Milk or Cream: Adding whole milk and butter to a cup of mashed potatoes can push the calorie count to over 230 kcal per cup, according to nutritional databases.
Sour Cream: A single tablespoon can add around 30 calories.

By simply mashing potatoes with these common ingredients, you can easily turn a low-calorie food into a significantly more calorific dish than a serving of plain rice.

Rice Variations and Resistant Starch

Rice also has variations in its preparation and type that affect its final calorie count. For example, adding oil or ghee during cooking will increase the overall fat and calorie content. However, some cooking methods can actually reduce the calories.

A viral hack, backed by research, shows that cooking rice with a small amount of coconut oil and then refrigerating it for at least 12 hours can increase its resistant starch content. This process, known as retrogradation, makes the starch harder for the body to digest, potentially reducing calorie absorption by a notable percentage. This provides a unique advantage for those looking to manage their intake.

Another important distinction is the type of rice. Whole grain options like brown rice are less refined and contain more fiber and nutrients than white rice, leading to better satiety and a more gradual impact on blood sugar levels.

Beyond Calories: A Nutritional Breakdown

While calories are a major consideration, a comprehensive nutritional diet involves looking at a food's full profile. Here is a comparison of plain mashed potatoes versus cooked white rice per 100g, highlighting key differences.


Nutrient	Plain Mashed Potatoes (100g)	Cooked White Rice (100g)	Notes
Energy	Approx. 89 kcal	Approx. 130 kcal	Mashed with additives increases potato calories significantly.
Carbohydrates	Approx. 13-21g	Approx. 28g	Rice contains more net carbs.
Fiber	Approx. 2-3g	Approx. 0.4g	Potatoes, especially with skin, are much richer in fiber.
Protein	Approx. 1.6-2.6g	Approx. 2.7g	Rice has a slightly higher protein content.
Fat	Approx. 0.1-2.8g	Approx. 0.3g	Mashed potatoes' fat content heavily depends on additives.
Potassium	High	Low	Potatoes are an excellent source of potassium.
Vitamin C	High	Absent	Potatoes contain Vitamin C, which rice lacks.
Glycemic Index	Higher (average 87)	Lower (average 60)	Potatoes cause a faster blood sugar spike.

Tips for a Healthier Choice

Making healthier choices between mashed potatoes and rice involves more than just a simple calorie comparison. By being mindful of preparation and opting for different varieties, you can ensure your meal supports your nutritional goals.

Reduce additives in mashed potatoes: Substitute butter with low-sodium chicken or vegetable broth and use low-fat milk instead of full-fat versions or cream. Consider incorporating herbs and spices for flavor instead of relying on fat.
Opt for brown rice: Choosing brown rice over white rice significantly increases the fiber and nutrient content, promoting satiety.
Use the cooking-and-cooling method for white rice: If you prefer white rice, cooking and then cooling it before reheating can reduce digestible carbohydrates and calories.
Practice portion control: Regardless of the side dish, moderation is key. A balanced meal focuses on lean protein and a variety of vegetables alongside a sensible portion of starch.

The Final Verdict

While plain mashed potatoes start with a lower calorie count per gram than plain rice, the addition of calorie-dense ingredients like butter, milk, and cream typically pushes their final calorie count far higher. For those watching their weight, it is crucial to consider the entire recipe rather than just the base ingredient. By opting for lighter preparation methods and prioritizing whole grains like brown rice, you can make more nutritionally sound choices. Both can be a part of a healthy diet, but mindfulness in preparation is essential for controlling their impact on your overall calorie intake.

For more information on the nutritional aspects of starchy vegetables and grains, consult resources like the Harvard T.H. Chan School of Public Health's Nutrition Source.

Conclusion

The perception of whether mashed potatoes or rice has more calories is misleading without considering the context of preparation. A side of creamy, butter-laden mashed potatoes will almost certainly be higher in calories than a simple serving of cooked rice. However, a plain, simply mashed potato is a lower-calorie option than white rice. Ultimately, the healthfulness of your meal depends on the choices you make during cooking and the variety of ingredients you choose, with mindful preparation being the defining factor in a nutritious diet.

Frequently Asked Questions

Per 100 grams, plain boiled potatoes (the base for mashing) have fewer calories than cooked white rice. Cooked white rice has about 130 kcal per 100g, while boiled potatoes have approximately 89 kcal.

Traditional mashed potato recipes, which include butter and milk or cream, significantly increase the calorie and fat content. This often makes a serving of mashed potatoes higher in calories than an equivalent serving of plain cooked rice.

Yes, for most people, brown rice is a healthier option. It is a whole grain that contains more fiber and nutrients than refined white rice, contributing to better satiety and a slower rise in blood sugar.

Yes. A method involving cooking rice with a little coconut oil and then refrigerating it for several hours increases its resistant starch content. This change in molecular structure can reduce calorie absorption.

Mashed potatoes generally have a higher glycemic index than white rice, especially when prepared traditionally. This means mashed potatoes can cause a faster and higher spike in blood sugar levels.

To make healthier mashed potatoes, replace butter and cream with low-fat milk, vegetable broth, or chicken broth. You can also add flavorful herbs and spices instead of relying on fatty additives.

Potatoes contain more water and fiber (especially with the skin on) than white rice, which can contribute to a greater feeling of fullness and better satiety. However, the overall meal composition is more important for a feeling of sustained fullness.