Rice vs Potato: which is healthier?

Per 100g, Rice has 130 calories, 2.7g protein, 0.4g fiber, and 0.3g fat, while Potato has 76 calories, 4.3g protein, 3.8g fiber, and 0.2g fat. Potato wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Rice or Potato?

Per 100g, Rice has 130 calories and Potato has 76 calories, a difference of 54 calories. In practical terms, 1 cup cooked white rice (206 calories) of rice compares with Medium potato (2.5" diameter) (161 calories) of potato.

Which has more protein, Rice or Potato?

Potato leads on protein with 4.3g per 100g; the gap is 1.6g per 100g (Rice 2.7g vs Potato 4.3g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Rice or Potato?

Rice has 28.2g of carbs per 100g compared to 36.6g in Potato, making Rice the easier fit for low-carb or keto plans. Fiber is 0.4g vs 3.8g per 100g, which also affects net carbs.

Can I substitute Rice for Potato?

Often, yes. Swapping potato for rice shifts your meal by about 54 calories and 1.6g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

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Rice vs Potato

Potato

Wins in 4 of 6 categories

Compare Rice and Potato calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Rice has 130 calories vs Potato's 76. Potato has more protein (4.3g vs 2.7g) and more fiber (3.8g vs 0.4g).

Sources: Rice (FDC 168880) · Potato (FDC 170026)

Nutrition Comparison (per 100g)

Nutrient	Rice		Potato
Calories	130	vs	76
Protein	2.7g	vs	4.3g
Carbs	28.2g	vs	36.6g
Fat	0.3g	vs	0.2g
Fiber	0.4g	vs	3.8g
Sodium	1mg	vs	17mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Rice: FDC 168880 · Potato: FDC 170026.

When to Choose Each

Choose Rice when:

A typical portion is 1 cup cooked white rice (206 calories)
Rice fits the dishes you already cook

See full Rice nutrition

Choose Potato when:

You're cutting calories (76 vs 130 per 100g)
You need more protein (4.3g vs 2.7g per 100g)
You want more fiber (3.8g vs 0.4g per 100g)

See full Potato nutrition

Frequently Asked Questions

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Last updated: 2026-06-10

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