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Sweet potato Calories
Rich in beta-carotene
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sweet potato (130 g) has 112 calories. That works out to 86 calories per 100 g. It contains 26.1 g of carbs, 2.1 g of protein, 0.1 g of fat and 3.9 g of fiber. Its 921.7 µg of Vitamin A covers 102% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.
Sweet potato Nutrition Facts
Selected: 1 piece (medium) · 130 g
112
KCAL / 130G
Carbs
26.1g
· 9% DV
Protein
2.1g
· 4% DV
Fat
0.1g
· 0% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 7% · Fat 1%
Sweet potato nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 3.9 g | 14% |
| Protein | 2.1 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Sweet potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 112 kcal |
| 1 piece (small) | 60 g | 52 kcal |
| 1 piece (half) | 65 g | 56 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (diced) | 133 g | 114 kcal |
| 1 serving (medium) | 150 g | 129 kcal |
| 1 piece (large) | 180 g | 155 kcal |
| 1 cup (chopped) | 200 g | 172 kcal |
| 1 serving (large) | 250 g | 215 kcal |
| 1 piece (jumbo) | 300 g | 258 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Sweet potato
Are sweet potatoes and yams the same thing?
No, sweet potatoes and yams are different plants. Sweet potatoes usually have smooth skin and moist orange flesh, while true yams are generally starchier, drier, and more common in parts of Africa, Asia, and the Caribbean. In some North American shops, “yam” is used for orange sweet potatoes.
Is sweet potato healthier than regular potato?
Neither is automatically healthier; both can fit into a balanced diet. Sweet potato stands out for its beta-carotene, while regular potato has a different nutrient profile. How you prepare either one matters: baking or steaming adds less fat than deep-frying.
Can you eat sweet potato skin?
Yes, sweet potato skin is edible and softens as it cooks. Scrub the potato under running water to remove dirt, then leave the skin on for roasting or baking if you like its texture. Peel it when a recipe calls for a smoother result.
How do you cook sweet potatoes?
Sweet potatoes can be baked, roasted, boiled, steamed, or microwaved. Wash them first, and cut pieces to a similar size for even cooking. They are ready when a fork slides easily into the flesh; seasoning after cooking lets you adjust the flavor.
How should you store sweet potatoes?
Store raw sweet potatoes in a cool, dark, dry place with good airflow, such as a pantry basket. Avoid refrigerating them raw, as cold temperatures can affect their flavor and texture. Refrigerate cut pieces in a sealed container and use them soon.
Can you freeze sweet potatoes?
Yes, cooked sweet potatoes freeze well. Let them cool, then freeze them whole, mashed, or cut into pieces in an airtight container or freezer bag. Freezing them raw can give them an unpleasant texture, so cook them first for better results.
Can you eat sweet potatoes raw?
Yes, sweet potatoes can be eaten raw, but they are firm and starchy, so many people prefer them cooked. If you want to try them raw, wash them thoroughly and grate or slice them thinly for a more manageable texture.
Do sweet potatoes raise blood sugar?
Yes, sweet potatoes contain carbohydrates and can raise blood sugar, although the amount and speed of the rise vary with portion size and preparation. Pairing a serving with protein and vegetables may help make a meal more balanced. People managing diabetes can use their own glucose readings to guide portions.
How can you tell if a sweet potato has gone bad?
A sweet potato may be spoiled if it has soft, wet, or deeply shriveled areas, visible mold, or an unpleasant smell. Small surface blemishes can often be cut away if the rest is firm. Discard it if there is widespread rot or mold.
Why does sweet potato taste sweeter when roasted?
Roasting makes sweet potato taste sweeter because some of its starch breaks down into sugars as it cooks. The dry heat also concentrates its flavor. For a less sweet taste, boil or steam it, then serve it with savory herbs or spices.
Sweet potato Vitamins & Minerals
Vitamins
Vitamin A
921.7µg · 102% DV
B5
1.04mg · 21% DV
B6
0.27mg · 16% DV
B1
0.1mg · 8% DV
Minerals
Copper
0.2mg · 22% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
438mg · 13% DV
Phosphorus
61mg · 9% DV
Sodium
72mg · 3% DV
Sweet potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet potato
To burn the 112 calories in 1 piece (medium) (130 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sweet potato?
Sweet potato is a starchy root vegetable, usually with orange flesh and reddish skin. It originated in the Americas and is now grown and eaten around the world. Its flavour is gently sweet and earthy, while cooking makes the flesh soft and creamy. Roast it whole, bake it in wedges, or mash it as a side dish.
It works well in everything from weeknight meals to holiday tables, and can be topped with beans, herbs or a savoury sauce. Sweet potato is rich in beta-carotene and provides fibre, while most of its energy comes from carbohydrates. For a lighter preparation, roast it with just a little oil and serve with greens or a protein-rich accompaniment.
How Nutritious Is Sweet potato?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sweet potato Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sweet potato Contain Allergens?
No known major allergens
Which Diets Is Sweet potato Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sweet potato Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.