Calories in Sweet Potato
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
🍠 Calculate Calories for Any Sweet Potato Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin A (β-carotene) | 8509 µg | 946% | |
| Potassium | 337 mg | 7% | |
| Vitamin B6 | 0.29 mg | 17% | |
| Manganese | 0.26 mg | 11% | |
| Fiber | 3.0 g | 11% | |
| Magnesium | 25 mg | 6% | |
| Vitamin C | 2.4 mg | 3% | |
| Phosphorus | 47 mg | 4% | |
| Niacin (B3) | 0.61 mg | 4% | |
| Iron | 0.61 mg | 3% |
Calories in Sweet Potato by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Sweet Potato Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 small sweet potato | 100g | 86 kcal | 20.1g | 17.1g | 0.1g |
| ⭐ 1 medium sweet potato | 130g | 112 kcal | 26.2g | 22.2g | 0.1g |
| 1 large sweet potato | 180g | 155 kcal | 36.2g | 30.6g | 0.1g |
| 1 cup cubed | 133g | 114 kcal | 26.8g | 22.7g | 0.1g |
| 1 oz | 28g | 24 kcal | 5.6g | 4.8g | 0.0g |
Macronutrient Breakdown — per 100g
Sweet potato is 77% water. Carbs are a mix of starch and natural sugars. Net carbs are 17.1g per 100g. The orange colour comes from beta-carotene — the more intense the colour, the more beta-carotene.
Micronutrient Highlights
Sweet Potato Health Benefits & Nutrition
Beta-Carotene — Highest of Any Vegetable
Sweet potatoes contain an extraordinary 8,509µg of beta-carotene per 100g — providing 946% of the daily vitamin A requirement. This makes sweet potato the single richest common dietary source of beta-carotene, surpassing carrots (8,285µg), pumpkin (3,100µg), and all other vegetables. Beta-carotene is a provitamin A carotenoid that the body converts to vitamin A as needed — unlike preformed vitamin A from animal sources, it cannot cause toxicity. The deep orange colour is a direct indicator of beta-carotene content.
Blood Sugar Regulation
Despite their sweetness, sweet potatoes have a lower glycemic index (~63 boiled) than regular potatoes (~78). The combination of fiber, resistant starch, and a unique protein called adiponectin helps moderate blood sugar response. A 2022 review found that sweet potato consumption improved insulin sensitivity and reduced fasting blood glucose in people with type 2 diabetes. Boiling rather than baking keeps the GI lower by preserving more resistant starch.
Antioxidant Profile
Sweet potatoes contain multiple classes of antioxidants beyond beta-carotene: anthocyanins in purple varieties, chlorogenic acid, and sporamins (storage proteins with antioxidant activity unique to sweet potatoes). The combination creates broad-spectrum antioxidant protection. Studies show sweet potato antioxidants are particularly effective at reducing LDL oxidation and protecting against oxidative stress in the digestive tract.
Gut Health and Fiber
Sweet potato fiber is a mix of soluble (pectin) and insoluble types. The soluble fiber feeds beneficial gut bacteria and slows digestion, improving blood sugar control. Insoluble fiber adds bulk and promotes bowel regularity. A medium sweet potato provides 3.9g of fiber — 14% of the daily requirement — making it a meaningful contributor to gut health.
Sweet Potato vs Other Vegetables — Calorie Comparison
Is Sweet Potato Suitable for Your Diet?
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Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Not medical advice.