Is Rice or Potato healthier?

Both Rice and Potato can be part of a healthy diet. Potato has fewer calories per 100g (76 vs 130). They have similar protein content.

Which has more calories, Rice or Potato?

Per 100g, Rice has 130 calories and Potato has 76 calories. Potato is the lower-calorie option.

Can I substitute Rice for Potato?

Yes, Rice and Potato can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Rice

Potato

All Comparisons

Rice vs Potato

Potato

Wins in 3 of 6 categories

Compare Rice and Potato calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Rice has 130 calories vs Potato's 76. Potato has more fiber (3.8g vs 0.6g).

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

Nutrition Comparison (per 100g)

Nutrient	Rice		Potato
Calories	130	vs	76
Protein	4.3g	vs	4.3g
Carbs	44.5g	vs	36.6g
Fat	0.4g	vs	0.2g
Fiber	0.6g	vs	3.8g
Sodium	2mg	vs	17mg

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

When to Choose Each

Choose Rice when:

Calories aren't your main concern
You prefer the taste of Rice

See full Rice nutrition

Choose Potato when:

You want fewer calories
You want more fiber

See full Potato nutrition

Frequently Asked Questions

Track Your Food with AI

Snap a photo and instantly get calories for Rice, Potato, and thousands more foods.

Last updated: 2025-01-30

← Back to all comparisons

More grains →Rice →Potato →