Potato vs White Rice
Per 100 g, potato gives 2 g protein for 77 calories, while white rice gives 2.7 g for 130. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Potato | White Rice |
|---|---|---|
| Protein | 2 g | 2.7 g |
| Calories | 77 | 130 |
| Carbs | 17 g | 28 g |
| Fats | 0.1 g | 0.3 g |
| Protein density | 10% | 8% |
Which should you pick?
- Cutting or high-protein dieting: Potato — more protein per calorie.
- Bulking or hard training days: White Rice packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Potato at 17 g per 100 g.
- Lowest fat: Potato at 0.1 g per 100 g.
Frequently asked questions
- Which has more protein, potato or white rice?
- White Rice has more protein — 2.7 g per 100 g versus 2 g.
- Which is lower in calories?
- Potato is lighter at 77 kcal per 100 g, compared with 130 kcal.
- Which is better for cutting?
- Potato — about 10% of its calories come from protein, versus 8% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap potato for white rice in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.