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Calories in Sweet Potato

Q: How many calories in a sweet potato?

Sweet potatoes contain 86 calories per 100g. A medium sweet potato (130g) has 112 calories. A large sweet potato (180g) has 155 calories. Baked sweet potato is about 90 kcal/100g. Use the slider above for any weight.

Source: USDA FoodData Central · Raw, Unprepared · Data verified by CaloriesCalc

kcal

per 100g, raw, unprepared

20.12

Carbs

1.57

Protein

0.05

Fat

3.0

Fiber

112

kcal per medium sweet potato (130g)

162

kcal per large sweet potato (180g)

kcal per oz (28g)

✔ Exceptionally high in beta-carotene✔ Good source of fiber✔ Naturally sweet✔ Gluten free✔ Vegan✔ Fat free

👁Highest beta-carotene of any vegetable

🌿3g fiber per 100g

⚡Good potassium — 337mg per 100g

🧠Vitamin B6 — 17% Daily Value

🍠Naturally sweet — only 4.2g sugar

💊Antioxidant powerhouse

🍠 Calculate Calories for Any Sweet Potato Weight

Weight100g

Nutrition Facts

Per 100g (raw sweet potato)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Sweet potatoes contain 86 calories per 100g and 112 calories per medium sweet potato. They are the richest common source of beta-carotene (8,509µg/100g — 946% of daily vitamin A). With 3g of fiber, a glycemic index of ~63 (boiled), and significant potassium and vitamin B6, sweet potatoes are one of the most nutritionally dense vegetables available.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
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

Carbohydrates20.12g · 93% of calories

Protein1.57g · 7% of calories

Fat0.05g · 1% of calories

Fiber3.0g (included in carbs)

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

👁

Beta-carotene

8509 µg

946% Vitamin A DV

Vision, immune function, skin health — highest of any vegetable

🌿

Fiber

3.0 g

11% Daily Value

Digestive health and satiety

⚡

Potassium

337 mg

7% Daily Value

Blood pressure and heart function

🧠

Vitamin B6

0.29 mg

17% Daily Value

Brain health and neurotransmitters

🔬

Manganese

0.26 mg

11% Daily Value

Antioxidant enzymes

💊

Vitamin C

2.4 mg

3% Daily Value

Immune support

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. Evidence suggests 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?

✅

Weight loss

Good — filling and nutritious

❌

Keto

No — 17.1g net carbs

✅

Vegan

Yes

✅

Paleo

Yes

✅

Gluten-free

Yes

⚠️

Diabetic

In moderation — GI 63 boiled

✅

Low-FODMAP

Yes — boiled

✅

Mediterranean

Yes

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Frequently Asked Questions

How many calories in a sweet potato?

Sweet potatoes contain 86 calories per 100g. A medium sweet potato (130g) has 112 calories. A large sweet potato (180g) has 155 calories. Baked sweet potato is about 90 kcal/100g. Use the slider above for any weight.

Are sweet potatoes healthier than regular potatoes?

Both are nutritious. Sweet potatoes have more beta-carotene (vitamin A), slightly more fiber, and a lower glycemic index. Regular potatoes have more potassium, vitamin C, and are more satiating. Sweet potatoes are better for vitamin A; regular potatoes for potassium and satiety.

Is sweet potato good for weight loss?

Yes. Despite being slightly higher in calories than regular potato (86 vs 77 kcal/100g), sweet potatoes are filling, high in fiber, and nutritionally dense. They make an excellent carbohydrate choice for weight management when prepared without added fats.

Is sweet potato keto?

No. Sweet potatoes have 17.1g of net carbs per 100g. A medium sweet potato has 22g of net carbs — too many for ketogenic diets. Even a small portion significantly impacts the daily carb limit.

What gives sweet potato its orange colour?

The orange colour comes from beta-carotene — the same pigment found in carrots, pumpkins, and mangoes. The more intense the orange colour, the higher the beta-carotene content. Purple sweet potatoes get their colour from anthocyanins instead.

Is it better to boil or bake sweet potatoes?

Boiling preserves a lower glycemic index (~63) and more resistant starch. Baking increases the GI to ~94 as heat converts resistant starch to digestible starch and breaks down fiber. For blood sugar management, boiling is preferable. For flavour and caramelisation, baking brings out more sweetness.