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Sweet Potato (Roasted) Calories
Rich in fiber and vitamin A, roasted sweet potato
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sweet Potato (Roasted) (130 g) has 117 calories. That works out to 90 calories per 100 g. It contains 26.9 g of carbs, 2.2 g of protein, 0.3 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.
Sweet Potato (Roasted) Nutrition Facts
Selected: 1 piece (medium) · 130 g
117
KCAL / 130G
Carbs
26.9g
· 10% DV
Protein
2.2g
· 4% DV
Fat
0.3g
· 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 90% · Protein 7% · Fat 3%
Sweet Potato (Roasted) nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 26.9 g | 10% |
| Fiber | 4.3 g | 15% |
| Protein | 2.2 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 (Roasted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 117 kcal |
| 1 slice (thin) | 40 g | 36 kcal |
| 1 slice (thick) | 70 g | 63 kcal |
| 1 piece (small) | 90 g | 81 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 200 g | 180 kcal |
| 1 cup (chopped) | 200 g | 180 kcal |
| 1 serving (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Sweet Potato (Roasted)
How do you roast sweet potato so the edges caramelize?
Cut the sweet potato into evenly sized pieces, dry their surfaces, and spread them in a single layer with space between them. Crowding traps steam and softens the edges; turn the pieces during roasting for more even browning.
Should you peel a sweet potato before roasting it?
No, peeling a sweet potato before roasting is optional. The skin is edible and adds texture, but scrub it well under running water first. Peel it if you prefer a softer, more uniform bite.
Why does roasted sweet potato turn mushy?
Roasted sweet potato can turn mushy when pieces are crowded, cut very small, or coated with too much oil. Use a wide baking tray, leave space around each piece, and roast until the surface is browned.
Can you roast sweet potato whole?
Yes, you can roast sweet potato whole. Scrub and dry it, prick the skin to let steam escape, and roast until a knife slides easily into the center. Larger potatoes take longer than cut pieces.
How is roasted sweet potato different from roasted regular potato?
Roasted sweet potato tastes sweeter and tends to have a softer, creamier interior than roasted regular potato. Its sugars brown readily, so check the surface as it cooks to keep the edges caramelized rather than burnt.
Can you roast sweet potato in an air fryer?
Yes, an air fryer works well for sweet potato pieces. Cut them evenly, dry them, and arrange them without packing the basket tightly. Shake the basket partway through so the pieces brown on more than one side.
How should you store leftover roasted sweet potato?
Store leftover roasted sweet potato in a covered container in the refrigerator once it has cooled. Eat it within a few days, and discard it if it has been left at room temperature for an extended period.
Can you freeze roasted sweet potato?
Yes, roasted sweet potato can be frozen, though thawed pieces may be softer. Cool them completely, freeze in a single layer before transferring to a sealed container, and reheat from frozen in an oven or air fryer.
What goes well with roasted sweet potato?
Roasted sweet potato pairs well with chickpeas, leafy greens, grilled fish or chicken, and yogurt-based sauces. Its sweetness also works with spicy seasonings, so serve it alongside a savory main or add it to a grain bowl.
Can people with diabetes eat roasted sweet potato?
People with diabetes can include roasted sweet potato in a meal plan, but portion size and what accompanies it matter for blood glucose. Pairing it with protein and non-starchy vegetables can make a more balanced meal; follow your clinician’s guidance.
Sweet Potato (Roasted) 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
0.2mg · 22% DV
Potassium ⭐
618mg · 18% DV
Manganese
0.34mg · 15% DV
Phosphorus
70mg · 10% DV
Sodium
47mg · 2% DV
Sweet Potato (Roasted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet Potato (Roasted)
To burn the 117 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 (Roasted)?
Sweet potato is a naturally sweet, orange-fleshed root vegetable, originally domesticated in the Americas and now eaten around the world. Roasted sweet potato is cooked until tender, with browned, lightly caramelised edges. It works as a simple side dish with vegetables, beans or grilled foods, and leftovers can be added to salads or grain bowls.
Its soft texture and mellow sweetness pair well with savoury spices, herbs and a little tangy dressing. It provides carbohydrates and fibre, with 3.3 g of fibre per 100 g. For a lighter plate, roast it with just a little oil; add beans or lentils when you want a more filling meal.
How Nutritious Is Sweet Potato (Roasted)?
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 (Roasted) 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 Sweet Potato (Roasted) Contain Allergens?
No known major allergens
Which Diets Is Sweet Potato (Roasted) 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 (Roasted) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
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.