Rice vs Potatoes:
Which Is Gluten-Free?
Two of the safest naturally gluten-free sides. Both work for celiacs — the difference is in restaurant prep and what gets added to packaged versions.
Good news: both Rice and Potatoes are generally gluten-free.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Rice
Yes, all plain rice is naturally gluten-free — white, brown, wild, basmati, jasmine, and sticky rice are all safe for celiacs.
Watch out for:
- Flavored rice mixes may contain wheat/soy sauce
- Restaurant rice cooked in shared water
- Rice pilaf often contains orzo (wheat pasta)
Potatoes
Yes, all plain potatoes are naturally gluten-free. Russet, red, Yukon Gold, sweet potatoes, and fingerlings are all safe.
Watch out for:
- French fries in shared fryers
- Mashed potatoes thickened with flour
- Potato soup with wheat flour thickener
Not sure about a specific brand?
Scan any product label with our free AI gluten checker for an instant celiac-safe verdict.
Scan a product free