Calories in Sweet Potato — Nutrition Facts & Macros

Q: How many calories in a sweet potato?

A medium sweet potato (about 180g) baked has approximately 162 calories. A large sweet potato can have 229+ calories. Per 100g baked, sweet potato has ~90 calories.

Q: Are sweet potatoes good for weight loss?

Yes. They're filling, high in fiber, and relatively low in calories. The fiber slows digestion, keeping you full for hours. They also have a lower glycemic index than white potatoes when baked.

Q: Sweet potato vs white potato calories?

They're similar — white potato has about 77 cal/100g vs sweet potato's 86 cal/100g raw. Sweet potato wins on nutrition: more vitamin A, more fiber, more antioxidants.

Q: How many carbs in a sweet potato?

A medium sweet potato has about 37g of carbs, with ~3.4g fiber. Net carbs are around 33g — appropriate for active individuals. Great pre-workout carb source.

Q: Is sweet potato a good carb source for athletes?

Excellent. Complex carbs with fiber and a moderate glycemic index make sweet potatoes ideal for pre-workout energy without blood sugar spikes. The potassium also supports muscle contractions.

Sweet potatoes are one of the most nutritious carbohydrate sources you can eat. Packed with vitamin A, fiber, potassium, and antioxidants — all at a moderate calorie count. They're a staple in the diets of elite athletes and health-conscious eaters alike.

Calories in Sweet Potato by Serving Size

Calories vary depending on how much you eat. Here are the most common serving sizes for sweet potato with exact calorie and macro counts.

Serving Size	Calories	Protein	Carbs	Fat
100g baked	90	2g	21g	0.1g
Small sweet potato (~130g)	112	2.1g	26g	0.1g
Medium sweet potato (~180g)	162	3.6g	37g	0.1g
Large sweet potato (~255g)	229	5.2g	53g	0.2g
½ cup mashed (~100g)	90	2.1g	21g	0.1g

Key macro highlight: Complex carbs, high fiber, vitamin A powerhouse.

Full Nutrition Facts: Sweet Potato per 100g

This is the standardized nutrition panel for sweet potato per 100g — the most accurate way to compare foods.

Nutrient	Per 100g
Calories	86 kcal
Protein	1.6g
Total Carbohydrate	20g
— Dietary Fiber	3g
— Sugars	4.2g
Total Fat	0.1g
Sodium	55mg

Track Your Sweet Potato Calories in CalorieCrush 🍠

Log meals, track macros, and hit your goals with CalorieCrush — the free calorie counter built for real people. No subscription required.

🍠 Start Tracking Free

Calories in Sweet Potato by Cooking Method

Cooking method can significantly change the calorie count of sweet potato. Here's how each method stacks up.

Preparation Method	Calories (per 100g)
Baked (no added fat)	90 cal
Boiled (no added fat)	76 cal
Roasted (1 tsp olive oil)	130 cal
Mashed (with butter + milk)	140 cal
Sweet potato fries (baked)	150 cal

Why Eat Sweet Potato? Nutrition Benefits

One medium sweet potato provides over 100% of your daily vitamin A (as beta-carotene). The fiber (3g per 100g) slows carb absorption for sustained energy. Potassium supports muscle function. All this at only 90 calories per 100g baked.

Healthy Sweet Potato Recipes

Here are 3 high-quality recipes that feature sweet potato — each with estimated calories per serving.

Stuffed Baked Sweet Potato

~400 cal/serving

Bake a medium sweet potato until soft. Top with ½ cup black beans, salsa, dollop of Greek yogurt, and cilantro. High fiber, plant-based, filling meal.

Sweet Potato & Chicken Meal Prep

~480 cal/serving

Roast cubed sweet potato with 4 oz chicken breast, broccoli, and olive oil at 425°F for 25 minutes. One-pan meal prep for the week.

Sweet Potato Breakfast Hash

~320 cal/serving

Sauté diced sweet potato with onion, bell pepper, and spinach in olive oil. Top with 2 fried eggs. Balanced macros for breakfast or brunch.

More Food Calorie Guides

Frequently Asked Questions About Sweet Potato Calories

How many calories in a sweet potato? +

Are sweet potatoes good for weight loss? +

Sweet potato vs white potato calories? +

How many carbs in a sweet potato? +

Is sweet potato a good carb source for athletes? +

Track Every Meal in CalorieCrush

Log sweet potato, track your macros, and reach your goals faster. CalorieCrush is free — no account required to start.

Open CalorieCrush — It's Free

Calories in Sweet Potato: Nutrition Facts, Macros & Serving Sizes