Between rice and potatoes which has more

Per 100 g (3.5 oz) cooked white rice has more calories than boiled potato: about 130 kcal versus 87 kcal. Per common serving, 1 cup cooked white rice (158 g; 5.6 oz) has about 205 kcal, while 1 medium boiled potato with skin (173 g; 6.1 oz) has about 150 kcal. The answer can flip if the potato is fried, mashed with butter, or served as chips.

Bottom line: Cooked rice usually has more calories per 100 g and per cup than a boiled potato, but boiled potatoes usually supply more fiber, potassium, and vitamin C; cooking method matters more than the raw food name.

Quick comparison: calories and core nutrients

Values are rounded USDA reference approximations for cooked white rice and boiled potato with skin. Brown rice has slightly fewer calories than white rice and more fiber, but it is still usually higher in calories than plain boiled potato. Glycemic index values vary by variety, cooking time, cooling, and testing method.

Why cooked rice often has more calories

Rice and potatoes both contain mostly water after cooking, but cooked rice is denser in starch. A 100 g (3.5 oz) portion of cooked white rice supplies about 28 g carbohydrate, while the same weight of boiled potato supplies about 20 g. That difference explains most of the calorie gap.

Serving size makes the comparison practical. One cup of cooked rice is about 158 g (5.6 oz) and lands near 205 kcal. One medium boiled potato is about 173 g (6.1 oz) and lands near 150 kcal. A large boiled potato at 299 g (10.5 oz) is closer to 260 kcal, so potato size matters.

Dry weights are not comparable with cooked weights. Dry white rice is roughly 365 kcal per 100 g (3.5 oz), while raw potato is roughly 77 kcal per 100 g (3.5 oz). Always compare cooked rice with cooked potato, or dry rice with raw potato, and label the state clearly in meal tracking.

Carbohydrates, fiber, and fullness

White rice is higher in carbohydrate per 100 g (3.5 oz) than boiled potato, but it is much lower in fiber: about 0.4 g versus 1.8 g. Potatoes also provide more potassium and vitamin C, especially when the skin is eaten. Rice can still fit well because enriched versions supply thiamin, niacin, folate, and iron.

Brown rice narrows the gap: it has more fiber than white rice, though calorie density is similar to white rice. Potatoes with skin add fiber, but peeled potatoes lose some. The water and fiber in potatoes contribute to portion weight; the effect on fullness depends on the whole meal.

Protein is not a major differentiator at normal portions: about 2.7 g per 100 g (3.5 oz) for rice and 1.9 g for potato. Add beans, lentils, eggs, fish, chicken, tofu, or yogurt to make either base a more complete meal.

Glycemic index and blood sugar context

Glycemic index values for rice and potatoes vary widely by variety, cooking time, cooling, and testing method, so a single number is not reliable. Portion size, fiber, protein, fat, and meal timing all change the blood-sugar response. A small portion of potato with protein and vegetables may affect blood sugar differently from a large plain serving of rice. People with diabetes should follow individualized advice from a clinician or dietitian rather than using glycemic index alone.

For general blood-sugar support, choose portions that fit your energy needs, pair carbohydrate foods with protein or fiber, and avoid large amounts of refined starch eaten alone. Fried potatoes and buttery rice dishes add calories and fat without adding fiber.

Weight loss, keto, and diabetic considerations

For weight loss, total calorie intake matters. Plain boiled potato has fewer calories per 100 g (3.5 oz) and more fiber than cooked white rice, so it can fit well in a calorie-controlled meal when prepared plainly. Rice can also work if the cooked portion is measured and added butter or oil is limited.

For keto, neither food is a low-carb staple at typical portions. Boiled potato has about 20 g carbohydrate per 100 g (3.5 oz), and cooked white rice has about 28 g. Small amounts may fit only if total daily carbohydrate is tightly controlled, but most standard keto plans limit both.

For people with diabetes, the better choice depends on the individual plan, portion, preparation, and the rest of the meal. Follow individualized medical advice.

Preparation changes the comparison

Plain boiled potato is lower in calories than plain cooked rice per 100 g (3.5 oz). Fried potatoes are not: French fries and chips add oil and can be much higher in calories. Mashed potatoes with butter and milk also rise quickly. Added oil, butter, cheese, or creamy sauces can raise the calorie total for either food.

Rice can move in the same direction. Fried rice, pilaf, buttered rice, and rice cooked with coconut milk add fat and calories. Sushi rice often includes sugar and vinegar. Compare like with like: steamed white rice versus boiled potato, or brown rice versus boiled sweet potato.

What this means for your plate

If your question is simply which has more calories, cooked white rice usually does per 100 g (3.5 oz) and per cup. If your goal is more fiber, potassium, and vitamin C for fewer calories, a plain boiled potato with skin often wins. The best choice is the one that fits your portion, preparation, and overall meal pattern.