Which Makes You Fatter, Rice Or Potatoes? The Calorie & Satiety Showdown

November 27, 2025 •

5 min read

A standard serving of cooked white rice contains more calories than a comparable serving of plain boiled or baked potato. But the question of which makes you fatter, rice or potatoes, is a complex one that goes far beyond simple calorie counts, focusing instead on preparation, portion size, and nutritional context.

Quick Summary

Fat gain from rice or potatoes is influenced by cooking method, toppings, and portions, not inherent properties. Potatoes offer higher satiety and nutrients per calorie when cooked simply, making them beneficial for weight loss.

Key Points

Calories Per Gram: For a given weight, plain white rice has a higher calorie density than plain boiled or baked potatoes, meaning a smaller volume of rice packs more calories.
Satiety Levels: Potatoes, especially boiled, are highly satiating due to their high water and fiber content, which can help control appetite and calorie intake.
Cooking Matters: How you prepare these foods is the biggest determinant of weight gain; frying potatoes or adding high-fat sauces to rice drastically increases total calories.
Nutrient Profile: Plain baked potatoes offer more fiber and various vitamins and minerals per calorie than white rice, particularly when the skin is consumed.
Glycemic Index: The glycemic index varies based on the type and preparation, with some potato preparations having a higher GI than brown rice, impacting blood sugar responses.
Weight Goals: For fat loss, potatoes are generally more beneficial due to satiety. For weight or muscle gain, rice's higher calorie density can be an advantage.
Overall Context: The most important factor for weight management is the overall balance of your diet and your total daily caloric intake, not the inclusion or exclusion of one starchy food.

Debunking the Myth: Calories vs. Cooking

When considering which makes you fatter, rice or potatoes, the simple answer is that neither food is inherently fattening. Both are excellent sources of carbohydrates and can be part of a healthy diet. The real determinants of weight gain are the cooking methods, portion sizes, and the overall caloric intake of your diet. The myth that starchy vegetables like potatoes are uniquely fattening often stems from high-calorie preparation methods like deep-frying or adding excessive butter and cheese. Similarly, fried rice dishes or rice served with rich, creamy sauces can quickly become a high-calorie meal, regardless of the nutritional value of the rice itself. For those aiming to manage or reduce their weight, focusing on simple preparation methods like boiling, baking, or steaming is key for both rice and potatoes.

Nutritional Breakdown: Rice vs. Potatoes

To truly understand the difference between these two staple starches, it is crucial to compare their nutritional profiles in their simplest, unadorned forms. When looking at a 100-gram serving, the distinction in calories and nutrients becomes clear.

The Calorie Conundrum

Comparing plain cooked white rice to a plain baked potato reveals a significant calorie difference. A 100g serving of cooked white rice typically has around 130 calories, while the same amount of baked potato contains only about 93 calories. This calorie density difference is primarily due to the higher water content of potatoes; potatoes are approximately 75% water, while cooked rice is closer to 69% water. For individuals focused on calorie-controlled diets, this makes potatoes a more volumetrically satisfying option, as you can eat a larger quantity for fewer calories.

Carbs, Fiber, and Blood Sugar

Both rice and potatoes are rich in carbohydrates, but they differ in fiber content, which affects how they impact blood sugar. For every 100g, white rice contains about 28g of carbs with very little fiber, while potatoes provide around 21g of carbs with significantly more fiber, especially when eaten with the skin. Brown rice is a more nutrient-dense alternative to white rice, offering more fiber and vitamins. The glycemic index (GI) also varies widely. While white rice typically has a moderate to high GI, boiled potatoes can have a comparable or even higher GI, causing a faster blood sugar spike. However, the GI of potatoes can be lowered significantly by cooking and cooling them, which creates resistant starch. This resistant starch acts like fiber, benefiting gut health and regulating blood sugar.

The Satiety Factor

One of the most important factors in weight management is satiety—the feeling of fullness after a meal. Studies show that boiled potatoes rank extremely high on the Satiety Index, higher than other starches like rice and bread. This is due to their bulk (high water content) and fiber, which helps reduce overall food intake and curb cravings between meals. Because potatoes are more filling per calorie, they can be a strategic choice for fat loss goals. Rice, being less filling per calorie, is often a better choice for athletes or those trying to gain weight, as it allows for a higher calorie intake without feeling overly full.

How Cooking Methods Impact Weight Gain

As mentioned, preparation is the most critical variable. For both foods, the plain, unadorned versions are the healthiest base. Weight gain happens when fat is introduced during cooking.

Potato Preparation:

Healthiest: Boiling and baking keep calories low and retain most nutrients. Topping with herbs or a small amount of low-fat Greek yogurt adds flavor without the extra fat.
Unhealthy: Frying potatoes (French fries, hash browns) or loading them with butter, sour cream, and cheese can multiply the calorie count by several times, making them a source of weight gain.

Rice Preparation:

Healthiest: Steamed or boiled rice is the cleanest option. For extra fiber and nutrients, choosing brown rice over white is recommended.
Unhealthy: Fried rice dishes, pilafs cooked with oil, or rice served with high-fat curries and gravies significantly increase the calorie and fat content.

The Role of Portion Control

Weight gain is ultimately a function of consuming more calories than you burn. Therefore, even the healthiest preparations of rice and potatoes can lead to weight gain if consumed in large, uncontrolled portions. A handful of chips or a giant bowl of fried rice can easily exceed your caloric needs for a meal. By contrast, a reasonable portion of baked potato or steamed rice, paired with lean protein and vegetables, can be a cornerstone of a weight-loss diet.

Who Is The Winner? Athlete vs. Weight Loss

The “winner” depends on your specific goals.

For fat loss: The potato wins, assuming simple preparation. Its higher satiety and lower calorie density per gram make it an ideal choice for filling up without overconsuming calories.
For muscle gain/bulking: Rice is the better choice. Its higher calorie density and quicker digestion mean you can consume more energy without feeling overly full, supporting the caloric surplus needed for muscle growth.

Conclusion: It's How You Eat It

So, which makes you fatter, rice or potatoes? The short answer is neither, or both, depending entirely on how they are prepared and served. Plain potatoes, particularly boiled or baked, offer a lower-calorie, more filling alternative with a better overall nutrient profile than white rice. However, adding high-fat ingredients or frying them will reverse this benefit. For sustainable weight management, focus on sensible portions, healthy cooking methods, and building a balanced meal around these versatile starches. Ultimately, the context of your diet is far more important than demonizing a single ingredient.

Rice vs. Potato Nutritional Comparison


Nutrient (per 100g, cooked)	Plain Baked Potato (with skin)	Cooked White Rice	Notes
Calories	~93 kcal	~130 kcal	Rice is more calorie-dense
Water Content	~75%	~69%	Potato's higher water contributes to satiety
Carbohydrates	~21 g	~28 g	Rice has more carbs per serving weight
Fiber	~3.8 g	~0.6 g	Potato with skin offers significantly more fiber
Protein	~2.5 g	~2.7 g	Fairly comparable, but neither is a primary source
Glycemic Index (Average)	High (~73-83)	Moderate to High (~60-89)	Varies significantly by preparation and type

For more information on nutrition, visit the Harvard T.H. Chan School of Public Health resource center.

Frequently Asked Questions

When prepared simply (boiled or baked), potatoes are often better for weight loss. They have a lower calorie density and higher satiety score than rice, meaning they help you feel full on fewer calories.

Yes, absolutely. Both rice and potatoes can be part of a healthy, weight-loss diet. The key is to manage portion sizes and avoid high-fat cooking methods or toppings, focusing on steaming, boiling, or baking.

Eating these foods in moderation as part of a balanced diet will not inherently increase body fat. Weight gain is caused by a calorie surplus, which is often a result of excessive portions or unhealthy, high-fat preparations, not the starches themselves.

Brown rice is more nutritious than white rice, containing more fiber and vitamins. However, plain potatoes still often offer a better nutritional punch per calorie, with more fiber, vitamins C and B6, and minerals like potassium, especially when the skin is included.

For the same weight, cooked white rice has more net carbohydrates than plain boiled or baked potatoes. This is due to rice's higher starch concentration and lower water content.

For athletes needing to consume large amounts of carbohydrates to fuel performance and recovery, rice's higher calorie density and lower satiety can be an advantage. It allows them to consume more fuel without feeling excessively full.

Cooking method is the most critical factor. Frying either food or adding high-fat ingredients like butter, oil, or cheese drastically increases the calorie count, undermining their natural health benefits. Plain, simple cooking methods are best.