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Roasted Sweet Potato Calories
Rich in fiber and beta-carotene, low fat, oven-roasted sweet potato.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Roasted Sweet Potato (130 g) has 131 calories. That works out to 101 calories per 100 g. It contains 30.8 g of carbs, 2.1 g of protein, 0.1 g of fat and 4.3 g of fiber. Its 1249.3 µg of Vitamin A covers 139% of the Daily Value. Its glycemic index is 76 (medium), so it raises blood sugar at a moderate pace.
Roasted Sweet Potato Nutrition Facts
Selected: 1 piece (medium) · 130 g
131
KCAL / 130G
Carbs
30.8g
· 11% DV
Protein
2.1g
· 4% DV
Fat
0.1g
· 0% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 6% · Fat 1%
Roasted Sweet Potato nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 4.3 g | 15% |
| 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 Roasted Sweet Potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 131 kcal |
| 1 slice (thin) | 40 g | 40 kcal |
| 1 slice (thick) | 70 g | 71 kcal |
| 1 piece (small) | 90 g | 91 kcal |
| 100 g | 100 g | 101 kcal |
| 1 serving (medium) | 150 g | 152 kcal |
| 1 piece (large) | 200 g | 202 kcal |
| 1 cup (chopped) | 200 g | 202 kcal |
| 1 serving (large) | 250 g | 253 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Roasted Sweet Potato
How do you make roasted sweet potato in the oven?
To make roasted sweet potato, cut it into evenly sized pieces and toss them with a little oil and your chosen seasonings. Spread the pieces in a single layer and roast in a preheated oven until tender inside and browned at the edges.
How do you get roasted sweet potato crispy?
For crispier roasted sweet potato, dry the pieces thoroughly after washing and leave space between them on the tray. Crowding traps steam and makes them soft. A light coating of oil and turning the pieces once during roasting help them brown more evenly.
Do you need to peel sweet potatoes before roasting them?
No, you do not need to peel sweet potatoes before roasting them; the skin is edible and softens as it cooks. Scrub the skin well under running water and trim damaged spots. Peel them if you prefer a smoother texture or do not enjoy the skin.
What is the difference between roasted sweet potato and regular potato?
Roasted sweet potato tastes sweeter and has orange flesh, while regular potato has a more neutral flavor. The orange color comes from beta-carotene. Both become tender when roasted, but sweet potato pairs particularly well with warm spices and tangy sauces.
What seasonings go well with roasted sweet potato?
Cumin, paprika, garlic, black pepper, rosemary, and cinnamon all work well with roasted sweet potato. For a savory finish, add herbs or a squeeze of lemon; for a sweet-leaning flavor, try cinnamon. Add delicate herbs after roasting so they do not burn.
What should you serve with roasted sweet potato?
Roasted sweet potato works well with a yogurt or tahini sauce, leafy salad, or a main dish with vegetables and a protein source. Its natural sweetness also balances spicy or tangy flavors, so salsa, lemon dressing, and seasoned beans are good pairings.
How long does roasted sweet potato last in the fridge?
Roasted sweet potato keeps for about three to four days in the refrigerator when cooled and stored in a sealed container. Refrigerate it promptly rather than leaving it out for hours, and discard it if it develops an unusual smell, color, or sticky texture.
What is the best way to reheat roasted sweet potato?
The oven or an air fryer is the best way to reheat roasted sweet potato and bring back some crispness. A microwave is quicker but tends to soften the edges. Reheat only the portion you plan to eat so the rest stays fresh.
Can you freeze roasted sweet potato?
Yes, roasted sweet potato can be frozen, though it may be softer after thawing. Let the pieces cool completely, freeze them in a single layer first, then transfer them to a sealed freezer-safe container. Reheat from frozen in the oven for a better texture.
Is roasted sweet potato good for people with diabetes?
Roasted sweet potato can raise blood sugar because it contains carbohydrates; roasting does not remove that effect. Pairing a measured portion with protein and fiber-rich foods can make a meal more balanced. People managing diabetes can ask their dietitian how it fits their individual plan.
Roasted Sweet Potato Vitamins & Minerals
Vitamins
Vitamin A
1249.3µg · 139% DV
B5
1.04mg · 21% DV
Vitamin C
16.64mg · 18% DV
B6
0.27mg · 16% DV
Minerals
Copper
0.17mg · 19% DV
Potassium ⭐
569mg · 17% DV
Manganese
0.34mg · 15% DV
Phosphorus
70mg · 10% DV
Sodium
53mg · 2% DV
Roasted Sweet Potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Sweet Potato
To burn the 131 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 Roasted Sweet Potato?
Roasted Sweet Potato is made by cutting sweet potato into chunks and baking them until the centres are tender and the edges lightly browned. It is familiar in many parts of the world, served at home as a simple side or used as a colourful base for a meal.
Its soft, gently sweet flesh contrasts with the browned edges. Serve it warm alongside roasted vegetables, fish or meat, fold it into a salad, or top it with beans and greens for a plant-based meal. It provides fibre and beta-carotene, with 3.3 g of fibre per 100 g. A little oil and seasoning are enough; paprika, cumin or black pepper complement its natural sweetness without masking it.
How Nutritious Is Roasted Sweet Potato?
Nutrient density
Very 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 Roasted Sweet Potato Processed?
NOVA 2
Minimally Processed
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 Roasted Sweet Potato Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted Sweet Potato Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.