Potatoes, Sweet Potatoes, Rice or Pasta – What Is the Healthiest

Potatoes, Sweet Potatoes, Rice or Pasta – What Is the Healthiest

When planning a daily lunch or dinner, the classic question often comes up: “What should I add on the side – potatoes, rice, or maybe pasta?”

In recent years, sweet potatoes have also gained popularity. Each of these foods has its fans and critics – some believe potatoes make you gain weight, others blame pasta for extra kilos. But what is the truth? And which is the better choice if we care about health and body shape?

 

Calories in Potatoes, Sweet Potatoes, Rice and Pasta

Let’s start with the numbers – because that is usually where the debate begins.

  • Potatoes (boiled): ~80 kcal / 100 g

  • Sweet potatoes (boiled): ~85–90 kcal / 100 g

  • White rice (boiled): ~130 kcal / 100 g

  • White pasta (boiled): ~150 kcal / 100 g

👉 At first glance, potatoes and sweet potatoes are much less calorific than rice or pasta. This is often surprising to people who believe the old myth that “potatoes make you fat”. In reality, they are among the lowest-calorie side dishes.

 

Satiety and Glycaemic Index

Calories are not everything – it also matters how long a food keeps us full and how it affects blood sugar levels.

  • Potatoes – very high satiety index, meaning they keep you full longer than rice or pasta.

  • Sweet potatoes – rich in fibre, they stabilise blood sugar and keep hunger at bay.

  • White rice – raises glucose quickly, but hunger also returns quickly. Brown rice is a better alternative, with more fibre.

  • White pasta – more filling than white rice, but less than potatoes. Wholegrain pasta is the healthiest option for sustained energy.


What Nutrients Do They Contain?

 

 

  • Potatoes – provide potassium and vitamin C. When cooled after cooking, they develop resistant starch, which acts like fibre and supports gut health.

  • Sweet potatoes – packed with beta-carotene (provitamin A), fibre and antioxidants, often considered a superfood.

  • Rice – white rice is mainly carbs, but brown or wild rice also offers fibre and minerals.

  • Pasta – classic white pasta is neutral, but wholegrain pasta adds iron, zinc and B vitamins.

 

What Really Causes Weight Gain?

The myth needs to be broken: potatoes themselves do not make you gain weight. The problem lies in how we prepare them.

  • Boiled potatoes – light and healthy.

  • Mashed with butter and milk – much higher calories.

  • French fries – calorie bombs.

  • Potato chips – even worse.

The same applies to rice and pasta. It is not the food itself that is the problem, but whether we serve it with a light vegetable sauce or a heavy, fatty topping.

 

The Role of Vitamins: D, K and B-Complex

Potatoes, rice, pasta and sweet potatoes are mainly sources of energy. But to process that energy efficiently, the body also needs vitamins and minerals.

  • B vitamins – essential for carbohydrate metabolism. They help turn rice, pasta or potatoes into energy for the brain and muscles. Low levels can lead to fatigue.

  • Vitamin D – supports immunity, bones and muscles. Carbs won’t provide it, so supplementation is often recommended, especially in winter.

  • Vitamin K – works together with vitamin D to regulate calcium use and keep bones strong.

  • ADEK vitamins – fat-soluble, so combine potatoes, rice or pasta with healthy fats (olive oil, avocado, nuts) for better absorption.

 

What to Choose Day to Day?

  • Light lunch: boiled or baked potatoes.

  • Healthy alternative: sweet potatoes – oven fries or mashed.

  • Quick energy boost: white rice – great after a workout.

  • Long-lasting satiety: wholegrain pasta, ideal for active people.

👉 The key takeaway: none of these sides are inherently unhealthy. It’s not the potatoes, rice or pasta that “make you fat” – it’s excess calories and heavy sauces.


Summary

 

  • Potatoes and sweet potatoes are the lightest and least caloric options.

  • White rice provides fast energy, while wholegrain pasta gives long satiety.

  • None of these foods are “bad” – balance, portion size and preparation method are what matter.

  • Since they are mostly carbohydrates, support your diet with vitamins D, K, ADEK and B-complex to make the best use of energy and support overall health.

 

Take care not only in choosing your carbs, but also in ensuring your diet includes essential vitamins. Check out our supplements – Vitamin D3, ADEK and B-Complex – created to support your body every day.

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