Which is healthier, rice or potatoes?

A plain baked potato brings more to the table. USDA data shows 76 calories per 100g versus 130 for cooked white rice, and a medium potato carries 3.8g of fiber, 926mg of potassium, and 12mg of vitamin C. A cup of white rice offers 0.6g of fiber and little else beyond energy. Preparation decides everything, though: french fries jump to 312 calories per 100g.

Are potatoes better than rice for weight loss?

Usually, yes. A medium baked potato (213g) runs 161 calories, while a cup of cooked white rice (158g) costs 206, and satiety research rates plain potatoes among the most filling foods per calorie. The potato's 3.8g of fiber helps there too, against 0.6g in that cup of rice. Frying erases the advantage fast, since a medium serving of fries hits 365 calories.

Which has more carbs, rice or potatoes?

Per typical serving, rice. One cup of cooked white rice holds about 44.6g of carbs, while a medium baked potato has 36.6g, or 32.8g net after subtracting its 3.8g of fiber. Per 100g cooked, white rice carries 28.2g. Neither food fits a keto plan; cauliflower rice or mashed cauliflower are the usual low-carb stand-ins.

Is rice or potato better for diabetics?

Rice has the edge on glycemic index: white rice sits around 73 and brown rice at 68, while potatoes range from 78 up to 111 depending on the variety, with waxy types at the lower end. Cooking and cooling potatoes builds resistant starch that softens the response. Portions still rule the day, since a cup of rice delivers 44.6g of carbs and a medium potato 36.6g.

Which is more filling, rice or potatoes?

Potatoes, and it is not close. Boiled potatoes rank as one of the most filling foods per calorie in satiety studies, helped by the 3.8g of fiber and high water content in a 161-calorie medium potato. White rice offers just 0.4g of fiber per 100g, so a 206-calorie cup tends to leave you hungry sooner.

Can I use potatoes instead of rice?

In most meals, easily. Swapping a cup of cooked white rice for a medium baked potato saves 45 calories (206 down to 161), adds about 3.2g of fiber, and picks up 926mg of potassium. Rice still earns its spot under stir-fries and curries where the grains soak up sauce, and it keeps sodium at a bare 1mg per 100g.

Do potatoes have more protein than rice?

Per typical portion they land in the same spot: a medium baked potato has 4.3g of protein and a cup of cooked white rice about 4.3g as well. The potato just gets there in 161 calories instead of 206. Neither is a real protein source, so pair either one with chicken, eggs, or beans.

Rice

Potato

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Rice vs Potato

Potato

Wins in 4 of 6 categories

Compare rice and potato calories, carbs, fiber, and potassium using USDA data. See which side dish is lighter per serving and which keeps you full longer.

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:

You want an easy-to-digest, low-fiber carb (0.4g fiber per 100g cooked)
You're cooking stir-fries, curries, or sushi where grains carry the sauce
You're keeping sodium and fat near zero (1mg sodium, 0.3g fat per 100g)
You want simple portioning (a half cup cooked is 103 calories)

See full Rice nutrition

Choose Potato when:

You're cutting calories (76 vs 130 per 100g cooked)
You want fiber and staying power (3.8g in a medium potato vs 0.6g per cup of rice)
You need potassium (926mg in a medium baked potato)
You want vitamin C from your starch (12mg per medium potato)

See full Potato nutrition

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Last updated: 2026-07-04

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