Calorie comparison
Sweet Potato vs White Rice
Per 100 grams, sweet potato is the lighter choice by 44 calories, while white 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 | Sweet Potato | White Rice |
|---|---|---|
| Calories | 86 | 130 |
| Protein | 1.6 g | 2.7 g |
| Carbs | 20 g | 28 g |
| Fat | 0.1 g | 0.3 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
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, sweet potato or white rice?
Per 100 g, sweet potato has 86 calories and white rice has 130. Sweet Potato is lower in calories.
Which has more protein, sweet potato or white rice?
Sweet Potato has 1.6 g of protein per 100 g; white rice has 2.7 g. White Rice wins on protein.
Is sweet potato or white rice 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 sweet potato — but portion size matters more than which food you pick.
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