Nutrition Showdown: Which is Better for You, Potatoes or Rice?

October 5, 2025 •

4 min read

According to USDA data, 100g of cooked white rice contains roughly 37% more calories than the same amount of a baked potato, skin included. This fundamental difference highlights why the debate over which is better for you, potatoes or rice? is a key topic in nutrition.

Quick Summary

A nutritional comparison of potatoes and rice reveals notable differences in macronutrients, fiber, and micronutrients. The ideal choice depends on personal dietary needs and health objectives, as well as the preparation method used.

Key Points

Nutrient Density: Baked potatoes (with skin) generally offer more potassium, magnesium, and Vitamin C than white rice.
Blood Sugar Control: Brown rice and sweet potatoes have a lower glycemic index, leading to a more gradual increase in blood sugar than white potatoes or white rice.
Weight Management: Boiled or baked potatoes are highly satiating, helping you feel fuller on fewer calories compared to rice.
Gut Health: Cooking and cooling starchy foods like potatoes and rice increases their resistant starch content, which acts as a prebiotic for beneficial gut bacteria.
Preparation is Key: The cooking method matters more than the food itself; boiled or baked options are healthier than fried versions.
Variety is Optimal: Neither food is definitively "better." Incorporating a variety of options, like sweet potatoes and brown rice, offers a wider range of nutrients.

Macronutrient and Calorie Comparison

Both potatoes and rice serve as staples in countless diets, offering energy primarily through carbohydrates. However, examining their macronutrient profiles reveals key distinctions, especially between refined white rice and a whole baked potato with its skin.

Calorie Density

When comparing equal portions, cooked rice is generally more calorie-dense than a baked potato. A 100-gram serving of cooked white rice contains approximately 130 calories, whereas a baked potato offers around 93 calories. This calorie count is significantly influenced by cooking methods; for example, frying potatoes dramatically increases their caloric load due to added oil. For those focused on weight management, a baked or boiled potato offers more volume for fewer calories, which can enhance feelings of fullness.

Carbohydrates and Fiber

Carbohydrate content varies by type and preparation. A 100g serving of cooked white rice has about 28g of carbohydrates, compared to 21g in a baked potato. A major differentiator is fiber. A baked potato, especially with the skin, provides substantially more dietary fiber than white rice. For those seeking better digestive health and satiety, the potato offers a clear advantage over refined white rice. However, brown rice offers more fiber than white rice, though still potentially less than a potato.

Protein and Fat

Neither potatoes nor rice are considered significant sources of protein or fat. Per 100g, cooked rice and potatoes have roughly similar, modest amounts of protein. Both are naturally low in fat when prepared without added oils.

Vitamin and Mineral Profile

The micronutrient content is where the most striking differences appear, with the potato, particularly with its skin, often emerging as the more nutrient-dense option.

A Win for Potatoes: Vitamin C and Potassium

Potatoes are a superior source of potassium, containing 15 times more than white rice per 100g. This is a crucial mineral for maintaining healthy blood pressure. A baked potato is also rich in Vitamin C, a nutrient entirely absent in refined white rice. The potato's skin contributes to its mineral richness, providing significant amounts of magnesium and phosphorus.

Rice's Strong Suit: B Vitamins

While potatoes contain B vitamins, enriched white rice can be a better source of specific B vitamins like thiamine (B1) and folate (B9). Brown rice, as a whole grain, also provides more B vitamins than white rice. Brown rice also provides more manganese, selenium, and zinc compared to potatoes.

Glycemic Index and Resistant Starch

The glycemic index (GI) measures how quickly a food raises blood sugar levels. For those managing diabetes or blood sugar, this factor is crucial, and it heavily depends on preparation.

The Impact of Preparation

White Rice: Averages around a GI of 73, though variations exist. Basmati rice has a moderate GI of 60, while Jasmine rice is higher at 89.
White Potatoes: Boiled potatoes have a GI around 73, while baked potatoes can have a GI as high as 83. This is generally higher than white rice.
Brown Rice: Offers a lower GI of around 66, resulting in a more gradual blood sugar increase compared to white rice.
Sweet Potatoes: The clear winner for blood sugar regulation, with a GI between 44 and 63.

Resistant Starch: The Cooling Trick

Both potatoes and rice develop resistant starch when cooked and then cooled, ideally overnight. This type of starch resists digestion, acting more like fiber and leading to a lower GI response, improved gut health, and better blood sugar control. Reheating doesn't negate the resistant starch, making leftovers a great option. The resistant starch in potatoes and rice can help you feel fuller for longer.

Impact on Weight Management and Satiety

For those seeking to lose weight, satiety is a key metric. Studies show that boiled potatoes have a very high satiety index, ranking higher than rice and other carbs like pasta. The high water and fiber content in a baked or boiled potato helps you feel full on fewer calories, making it an excellent tool for calorie restriction.

Comparison Table: Potato vs. Rice (per 100g cooked)


Nutrient	Baked White Potato (with skin)	Cooked White Rice	Cooked Brown Rice	Baked Sweet Potato
Calories	~93 kcal	~130 kcal	~112 kcal	~86 kcal
Carbohydrates	~21g	~28g	~25.6g	~20.7g
Fiber	~2.3g	~0.4g	~1.8g	~3.3g
Protein	~2.5g	~2.7g	~2.7g	~1.6g
Potassium	High	Low	Low	High
Vitamin C	High	Trace	Trace	High
Vitamin A	Low	Trace	Trace	Very High
Glycemic Index	High (73-83)	High (60-89)	Moderate (50-68)	Low (44-63)

Culinary Considerations and Flexibility

Beyond the raw nutritional data, how these foods are prepared matters immensely. A baked potato with minimal, healthy toppings is vastly different from one loaded with butter and sour cream. Similarly, the choice of white versus brown rice, and the accompanying ingredients, can make or break a healthy meal. The versatility of both potatoes and rice allows for a wide range of healthy and delicious dishes, from simple boiled potatoes and roasted vegetables to a hearty brown rice and bean bowl. The key is to focus on balanced pairings rather than viewing either as an enemy.

The Final Verdict

Ultimately, deciding which is better for you, potatoes or rice, depends on your health goals. Potatoes, particularly when baked or boiled with the skin, offer a more nutrient-dense, lower-calorie, and more satiating option than refined white rice. They are rich in potassium and Vitamin C, which can be beneficial for heart health and immunity. However, brown rice is an excellent whole-grain alternative with a lower glycemic index and a good mineral profile. Sweet potatoes are a strong contender for overall vitamin and lower GI benefits.

For most people, the best approach is to enjoy both as part of a balanced diet. Pay attention to how they are prepared and choose whole-food options like brown rice or baked potatoes to maximize nutritional benefits. The occasional portion of white rice or mashed potatoes is fine, but for daily health, consider the more nutrient-rich alternatives. For personalized advice, always consult a healthcare professional. You can also explore more nutrition-focused resources from institutions like the National Institutes of Health (NIH).

Frequently Asked Questions

Baked or boiled potatoes are often better for weight loss. They are lower in calories and higher in fiber and water per serving than rice, making them more satiating and helping to reduce overall calorie intake.

A baked potato with the skin contains significantly more fiber than refined white rice. However, brown rice and sweet potatoes also offer more fiber than white rice.

The glycemic index varies based on the type and preparation. Boiled potatoes can have a high GI, but sweet potatoes have a much lower GI. Similarly, brown rice has a lower GI than white rice.

To maximize health benefits, cook and then cool your rice and potatoes before eating them. This process creates resistant starch, which can improve blood sugar control and gut health.

Yes, potatoes are an excellent source of several vitamins and minerals, including a high concentration of Vitamin C and potassium, particularly when the skin is consumed.

Brown rice is a whole grain and generally more nutritious than white rice. It contains more fiber, B vitamins, and minerals. However, white rice is often enriched with nutrients, and its lower fiber content can be easier for some with digestive sensitivities to tolerate.

While both are healthy, sweet potatoes are exceptionally high in Vitamin A, which white potatoes lack. White potatoes, however, tend to have more potassium and magnesium.