Rice and potatoes carbs

The short answer: carbs per 100 g and per serving

Rice and potatoes both deliver mostly starch, but the winner depends on whether you compare raw weights, cooked weights, or real portions. Per 100 g (3.5 oz) cooked, white rice has about 28 g carbs, brown rice about 26 g, boiled potato about 20 g, and baked potato about 21 g. A typical serving flips the comparison because rice is easy to serve by the cup.

Note: The Victura hub panel is a guide-level summary; the per-food numbers below are cooking-state ranges from USDA FoodData Central and vary by variety, water content, and portion.

The table shows the practical answer: a cup of cooked rice can carry more carbs than a medium potato. If you eat a small potato or half a cup of rice, the gap narrows. Weighing portions once or twice is the fastest way to make the comparison real.

Rice vs potatoes: calories, fiber, and micronutrients

Calorie density is similar per 100 g, but potatoes are slightly lighter because they hold more water when boiled. Fiber is the bigger difference: brown rice and potatoes with skin provide more fiber than white rice. White rice is often enriched, so it may contribute thiamin and folate, but it is not a fiber source.

• White rice: about 130 kcal, 2.7 g protein, 0.3 g fat, 28 g carbs, and 0.4 g fiber per 100 g (3.5 oz) cooked.
• Brown rice: about 123 kcal, 2.7 g protein, 1.0 g fat, 26 g carbs, and 1.6 g fiber per 100 g (3.5 oz) cooked.
• Boiled potato: about 87 kcal, 1.9 g protein, 0.1 g fat, 20 g carbs, and 1.8 g fiber per 100 g (3.5 oz) cooked.
• Baked potato: about 93 kcal, 2.5 g protein, 0.1 g fat, 21 g carbs, and 2.2 g fiber per 100 g (3.5 oz) cooked.

Potatoes add potassium and vitamin C, especially when cooked with skin and not over-boiled. Brown rice adds magnesium, manganese, and some B vitamins. Neither food is a protein food; the 2–3 g per 100 g (3.5 oz) is modest. Pair either with beans, fish, chicken, tofu, or yogurt to make the meal more complete.

Glycemic index and blood sugar

Most plain rice and potato servings have a medium-to-high glycemic index (GI), meaning they can raise blood sugar fairly quickly. GI is not a fixed number: white rice ranges widely by variety, brown rice is often a little lower, and potato GI depends on cooking method. Baked potatoes and instant or sticky rice tend to score higher than boiled potatoes or firm, cooled rice.

Cooling and reheating rice or potatoes can increase resistant starch slightly, which may soften the blood-sugar response a little. It does not remove carbs or turn these foods into low-carb choices. For blood-sugar management, portion and pairing matter more than the GI label alone. Combine with protein, fat, vegetables, and vinegar or lemon if you enjoy them.

Portions, low-carb, and keto

For weight loss, the useful question is not “rice or potatoes?” but “how much, and what else is on the plate?” A measured 1/2 cup (79 g; 2.8 oz) of cooked rice gives about 22 g carbs, while a small 100 g (3.5 oz) boiled potato gives about 20 g. Those portions can fit a moderate-carb pattern. Larger restaurant portions can easily double or triple the carbs.

Low-carb diets often set a daily carb range around 50–130 g, depending on the plan. In that range, a 1/2 cup (79 g; 2.8 oz) rice portion or a small potato can fit, but not both at one meal with bread and dessert. Strict keto usually keeps daily carbs under 20–50 g, so standard rice and potato portions do not fit. If you follow keto, treat these as foods to measure carefully or avoid.