Calorie comparison
Brown Rice vs Potato
Per 100 grams, potato is the lighter choice by 46 calories, while brown rice delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Brown Rice | Potato |
|---|---|---|
| Calories | 123 | 77 |
| Protein | 2.7 g | 2 g |
| Carbs | 26 g | 17 g |
| Fat | 1 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
Frequently asked
Which has more calories, brown rice or potato?
Per 100 g, brown rice has 123 calories and potato has 77. Potato is lower in calories.
Which has more protein, brown rice or potato?
Brown Rice has 2.7 g of protein per 100 g; potato has 2 g. Brown Rice wins on protein.
Is brown rice or potato better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward potato — but portion size matters more than which food you pick.
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