Rice vs Pasta vs Bread vs Potato – Which is Best For Fat Loss?

Rice, Pasta, Bread, and Potato are somewhat not in the same league and you might wonder why do we have them clubbed together. The explanation to your wonderment is the fact that all these are alleged sources of weight gain.

The aim of this article is to clear the air and put forward an explanation in order for you to decide whether these foods are indeed innocent or not and which one to avoid to maximize your fat loss journey.

Let’s first see the nutrition each one of them provides.


(the nutritional facts are in reference to 100gm of generic rice)

  • Calories: 130 kcal
  • Carbohydrates: 29 g
  • Fats: 0 g
  • Proteins: 2 g
  • Iron: 8 g
  • Potassium: 29mg 


(the nutritional facts are in reference to 100gm of generic pasta)

  • Calories: 355 cal
  • Carbohydrates: 73g
  • Dietary Fiber: 2g 
  • Fats: 1g
  • Proteins: 7g


(the nutritional facts are in reference to 100gm of generic bread)

  • Calories: 265cal
  • Carbohydrates: 49g
  • Dietary Fiber: 2g
  • Sugars: 5g
  • Fats: 3g
  • Proteins: 9g
  • Sodium: 491mg
  • Potassium: 115mg


(the nutritional facts are in reference to 100gm of raw potato)

  • Calories: 77cal
  • Carbohydrates: 17g
  • Dietary Fiber: 2g
  • Fats: 0g
  • Proteins: 2g
  • Sodium: 6mg
  • Potassium: 421mg

Rice vs Pasta vs Bread vs Potato – Which One Is The Best For Maximizing Your Fat Loss Journey?

Often, high carb food items are directly linked with weight gain and obesity but what one needs to understand is that it is not about a particular food item but the calorie intake

No carb or fat content will make you fat unless you are eating above your maintenance calories. Therefore, as long as you stay below your maintenance calories you will lose fat!

fat loss

However, it’s all about making those meals and how you manage your macros. Making a meal that provides all the macros in a balanced way is important and unfortunately, this is where a lot of people fail. Eating in a big calorie deficit can even lead to muscle loss so if you are aiming to gain muscle and lose fat then you must choose your staple wisely.

Studies have shown that consuming brown rice actually works better than the standard white rice and we also talked about the two in our previous article. So, if you have not yet checked that out yet then you must.

Brown Rice vs Pasta – Which is Better? Calories, Protein, Fats, Fiber

Pasta is often clubbed in the junk category but it isn’t always true. The actual nutritional value of cooked pasta comes from the sauces that are used to cook it.

As a matter of fact, studies show that pasta might actually help you to lose those extra slabs of fat. Adding moderate amounts of pasta to a healthy diet can help you lose weight if you don’t rain it down with heavy sauces.

Again, as you can see it all depends on how you cook a certain item and how much you eat it. This is the main reason why people who are serious about their diet prefer to cook their own meals as it makes it easier for them to count their macros that way.

If you eat smartly you can burn stored fat and also enjoy your favorite snack. You must not forget that carbohydrates are vital when it comes to muscle building as they act as fuel for our gym performance.

weight training in gym

Glancing at the nutrition chart you can see that pasta is rich in carbs. Hence, pasta minus the heavy sauces can be a great option in your fat loss diet.

Now, talking about bread, alike rice, there are many different varieties of bread and each has its specific qualities. There is a reason why whole wheat bread is one of the most widely used staples. It’s low on GI and can be paired with almost anything.

In addition, wholemeal bread is rich in hydrates, which help build muscle mass. Wholemeal bread and its nutrients are often supplied in form of nutritional supplements. In other words, wholemeal bread is perfect for both muscle building and for muscle definition programs.

The variety of meals you can make with bread and rice is mind-boggling and it must not be ignored and as we talked before, even pasta is a good option if cooked in a healthy way. However, there is a famous saying in the nutrition industry that you become what you eat and unfortunately, our dear beloved Potato falls into that red zone!


Potatoes are well-known for their high carbohydrate content. There is no denying that carbs are needed for the proper functioning of our body but at the same time, we need to keep in check the amounts consumed.

Potatoes can undoubtedly derail your dieting if taken lightly. Potatoes pack nothing but pure simple carbs which are quickly broken down by your body and stored as fat. On the other hand, whole wheat rice, bread, and pasta are complex carbs and are a better option over potato.

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