Sweet Potato vs Rice: which is healthier?

Per 100g, Sweet Potato has 90 calories, 2g protein, 3.8g fiber, and 0.1g fat, while Rice has 130 calories, 2.7g protein, 0.4g fiber, and 0.3g fat. Sweet Potato is the lighter choice, while Rice delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Sweet Potato or Rice?

Per 100g, Sweet Potato has 90 calories and Rice has 130 calories, a difference of 40 calories. In practical terms, Medium (5" long) (103 calories) of sweet potato compares with 1 cup cooked white rice (206 calories) of rice.

Which has more protein, Sweet Potato or Rice?

Rice leads on protein with 2.7g per 100g; the gap is 0.7g per 100g (Sweet Potato 2g vs Rice 2.7g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

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

Sweet Potato has 23.6g of carbs per 100g compared to 28.2g in Rice, making Sweet Potato the easier fit for low-carb or keto plans. Fiber is 3.8g vs 0.4g per 100g, which also affects net carbs.

Can I substitute Sweet Potato for Rice?

Often, yes. Swapping rice for sweet potato shifts your meal by about 40 calories and 0.7g 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.

Sweet Potato

Rice

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Sweet Potato vs Rice

Sweet Potato

Wins in 4 of 6 categories

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

Verdict (USDA data)

Per 100g, Sweet Potato has 90 calories vs Rice's 130. Sweet Potato has more fiber (3.8g vs 0.4g).

Sources: Sweet Potato (FDC 168482) · Rice (FDC 168880)

Nutrition Comparison (per 100g)

Nutrient	Sweet Potato		Rice
Calories	90	vs	130
Protein	2g	vs	2.7g
Carbs	23.6g	vs	28.2g
Fat	0.1g	vs	0.3g
Fiber	3.8g	vs	0.4g
Sodium	0mg	vs	1mg

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

Source: USDA FoodData Central. Sweet Potato: FDC 168482 · Rice: FDC 168880.

When to Choose Each

Choose Sweet Potato when:

You're cutting calories (90 vs 130 per 100g)
You want more fiber (3.8g vs 0.4g per 100g)

See full Sweet Potato nutrition

Choose Rice when:

You need more protein (2.7g vs 2g per 100g)
A typical portion is 1 cup cooked white rice (206 calories)

See full Rice nutrition

Frequently Asked Questions

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Last updated: 2026-06-10

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