How Many Calories in a Sweet Potato?

Calories in a Sweet Potato (Raw, Baked, Boiled — Per 100g and Per Medium)

Sweet potatoes are one of the most nutrient-dense starchy foods you can eat. A medium raw sweet potato (about 130g) has 112 calories, 26g carbs, 2.1g protein, and 3.9g fiber. Per USDA FoodData Central, raw sweet potato provides 86 kcal per 100g, 20.1g carbs, 1.6g protein, and 3g fiber. They are extraordinarily rich in vitamin A (709 mcg RAE per 100g — 79% of your Daily Value), mostly in the form of beta-carotene, which gives the flesh its vibrant orange color. They also provide potassium (337mg), vitamin C (2.4mg), and magnesium (25mg). These are generic USDA values — varieties vary, so check the label.

Why Sweet Potatoes Are So Filling (and Still Low-Calorie)

Sweet potatoes have an energy density of just 0.86 calories per gram — meaning you can eat a large volume for very few calories. The 3g of fiber per 100g slows digestion, and the resistant starch that forms when a cooked sweet potato cools feeds beneficial gut bacteria and further blunts the blood sugar response. With a glycemic index of 44 (boiled) to 61 (baked), sweet potatoes cause a slower, smaller blood sugar rise than white potatoes (GI 70–90). This combination of high volume, high fiber, and low GI makes a medium sweet potato one of the most satiating carb sources per calorie.

🍠 Full Nutrition Facts — Raw Sweet Potato (Per 100g and Per Medium 130g)

Complete nutrition facts for raw sweet potato, based on USDA FoodData Central reference values. Sweet potatoes are one of the best food sources of beta-carotene (vitamin A) on earth.

🍠 Baked in Skin vs Boiled Without Skin vs Mashed — Per 100g and Per Medium

Note: Cooking method changes both calories and glycemic index. Boiling yields the lowest calories and GI; baking concentrates sugars. USDA reference values.

With skin vs without skin: Eating the skin adds about 20% more fiber and retains more nutrients. A baked sweet potato in the skin has 3.3g of fiber per 100g versus 2.5g without skin. The skin also contains concentrated antioxidants — wash it well and eat it.

🍠 Sweet Potato Calories by Portion — Complete Chart

🍠 Sweet Potato vs Regular White Potato — Full Comparison (Per 100g)

Sweet potato and white potato are nearly identical in calories, but they differ sharply in micronutrients. Sweet potato has far more vitamin A (709 mcg vs near zero), more fiber (3g vs 2.2g), and a lower glycemic index (44–61 vs 70–90). White potato has more potassium (421mg vs 337mg) and slightly more vitamin C. Both are healthy whole foods — the best choice depends on your goals. For blood sugar control and vitamin A, sweet potato wins. For potassium and the lowest sugar, white potato wins. See our deep dive at how many calories in a potato and sweet potato vs regular potato.

Practical Tips for Eating Sweet Potatoes

• Boil for the lowest calories and GI: Boiled sweet potato without skin has 76 kcal per 100g and a GI of 44 — the lowest of any cooking method. Bake for maximum fiber if you eat the skin.
• Eat the skin: A baked sweet potato in the skin has 3.3g of fiber per 100g versus 2.5g without. The skin also holds concentrated antioxidants — wash it well and eat it.
• Cool it for resistant starch: Cooking and then cooling a sweet potato increases resistant starch by about 15%, which feeds gut bacteria and lowers the blood sugar response. Reheat gently before eating — the resistant starch stays.
• Skip the toppings trap: A plain baked sweet potato is 117 calories. Butter (102 cal/tbsp) and brown sugar (46 cal/tbsp) double that fast. Try cinnamon, nutmeg, or a dollop of plain Greek yogurt instead.
• Air-fry your own fries: Slice a sweet potato, toss with 1 teaspoon of olive oil and paprika, and air-fry at 400°F for 20 minutes. About 130 calories per cup versus 450 at a restaurant.

Sweet Potatoes and Weight Loss — Next Steps

Sweet potatoes can absolutely fit into a weight-loss plan — their low energy density and high fiber make them one of the most filling carb sources per calorie. Here's how to use them effectively:

• Stick to one medium potato per meal: A medium sweet potato (130g) is 112 calories raw or 117 baked — a perfect carb portion for most meals. A large 200g potato is 172 calories and still reasonable.
• Choose boiled or baked, not fried: Boiled (76 cal/100g) and baked (90 cal/100g) are the leanest options. Restaurant sweet potato fries (400–500 cal) are 3–4 times the calories of a plain baked potato.
• Pair with protein: A medium sweet potato (112 cal) plus 4 oz of chicken breast (185 cal) and a cup of broccoli (55 cal) is a 352-calorie meal with 35g protein and 7g fiber — enough to keep you full for hours.
• Use it as a carb, not a dessert: Sweet potato is naturally sweet, but adding brown sugar and marshmallows turns a 117-calorie side into a 350+ calorie dessert. Let the natural sweetness shine.

For your daily calorie and protein targets, use the Calorie Calculator and Protein Calculator. This is not medical advice — talk to your doctor.

Ask Lana

The questions everyone asks

Real answers, like a friend would give them — warm, honest, and always with your next tiny step.

Is sweet potato good for weight loss?

Yes — at 112 calories for a medium potato with 3.9g of fiber and a low glycemic index, it is one of the most filling carb sources per calorie. Just avoid butter and brown sugar toppings, which double the calories. This is not medical advice — talk to your doctor.

Baked or boiled sweet potato?

How do I track it?

Educational only — not medical advice. Talk to your doctor.

Scan your next meal free

Get Free Weekly Nutrition Tips

Join 14,000+ users — get meal plans, calorie tips, and food scanner updates free.

No spam. Unsubscribe anytime.

Scan Any Food Instantly — Free

No sign-up. No app. Snap a photo → full nutrition in 3 seconds.

🔧 Free Health Tools

📚 Popular Nutrition Guides