How Many Calories in Sweet Potato? Nutrition Facts & Macros
A medium sweet potato (130g) has 112 calories
Protein 2g · Carbs 26.2g · Fat 0.1g
Sweet potatoes are a nutrient-dense root vegetable packed with beta-carotene, fiber, and complex carbohydrates. Whether you're meal prepping, tracking macros, or looking for a healthy carb source, knowing the exact nutrition facts matters. Here's everything you need to know about sweet potato calories and macros, based on USDA data for raw sweet potato. Raw sweet potatoes are about 77% water by weight.
360 kJ · per 100g · Water: 77.28 g
Calorie Calculator: Sweet Potato
130 g Sweet Potato contains 112 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium sweet potato (130g) | 112 kcal | 2g | 26.2g | 0.1g |
| 1 large sweet potato (180g) | 155 kcal | 2.8g | 36.2g | 0.1g |
| 1 cup cubed (133g) | 114 kcal | 2.1g | 26.8g | 0.1g |
| 100 grams | 86 kcal | 1.6g | 20.1g | 0.1g |
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| Sweet Potato | per 100g |
|---|---|
| Calories | 86 kcal |
| Protein | 1.57 g |
| Fat | 0.05 g |
| Carbs | 20.12 g |
| Fiber | 3 g |
| Sugar | 4.18 g |
| Sodium | 55 mg |
| Potassium | 337 mg |
| Magnesium | 25 mg |
| Phosphorus | 47 mg |
| Vitamin C | 2.4 mg |
| Vitamin B6 | 0.209 mg |
| Folate | 11 mcg |
| Water | 77.28 g |
Source: USDA FoodData Central (FDC ID: 168482) · Data verified April 2026
Variations
Baked sweet potato (in skin)
90 kcal per 100g — slightly higher than raw (86 kcal) due to water loss during baking. Protein 2.01g, carbs 20.71g, fat 0.15g per 100g. Baking with skin retains the most nutrients and increases beta-carotene bioavailability. Vitamin A increases to 961 mcg RAE per 100g.
Boiled sweet potato (without skin)
76 kcal per 100g — fewer calories than raw (86 kcal) due to water absorption. Protein 1.37g, carbs 17.72g, fat 0.14g per 100g. Some water-soluble nutrients (vitamin C, B vitamins) leach into cooking water. Lower glycemic index than baked.
Frequently Asked Questions
How many calories are in a sweet potato?
A medium raw sweet potato (130g) contains approximately 112 calories. Per 100g, raw sweet potato has 86 calories. A large sweet potato (180g) has about 155 calories. Cooking changes the calorie density slightly: baked sweet potato has 90 kcal per 100g, boiled has 76 kcal per 100g.
Are sweet potatoes good for weight loss?
Sweet potatoes are a good food for weight loss. At 86 calories per 100g (raw), they are lower in calories than many starchy foods. They contain 3g of fiber per 100g which promotes satiety, and their complex carbohydrates provide sustained energy. The high water content (77%) also helps you feel full.
How many carbs are in a sweet potato?
A medium raw sweet potato (130g) contains about 26.2g of total carbohydrates, including 5.4g of sugar and 3.9g of fiber. Per 100g, raw sweet potatoes have 20.12g of carbs. This makes them a moderate-carb vegetable — similar to regular potatoes (17.5g raw) but with more fiber and significantly more vitamin A.
How does sweet potato compare to regular potato?
Raw sweet potato (86 kcal/100g) and raw regular potato (77 kcal/100g) are close in calories. Sweet potatoes provide dramatically more vitamin A (709 mcg RAE vs nearly zero), more fiber (3g vs 2.1g), and have a lower glycemic index. Regular potatoes have more potassium (425 vs 337 mg). Both are nutritious — sweet potatoes excel in beta-carotene, regular potatoes in potassium.
How much vitamin A is in a sweet potato?
Sweet potatoes are one of the richest sources of vitamin A. A medium raw sweet potato (130g) provides about 922 mcg RAE of vitamin A — over 100% of the daily recommended intake. Per 100g, raw sweet potatoes contain 709 mcg RAE, primarily from beta-carotene which gives them their orange color. Cooking increases beta-carotene bioavailability.
Sweet potato vs yam — what's the difference?
They are completely different plants. Sweet potato (Ipomoea batatas) has smooth skin, orange flesh, 86 kcal per 100g (raw), and is very rich in vitamin A (709 mcg RAE). True yam (Dioscorea) has rough bark-like skin, white or purple flesh, 118 kcal per 100g, almost no vitamin A, but more potassium (816 vs 337 mg). What stores in Europe and America sell as sweet potatoes (or 'yams' in the US) is always Ipomoea batatas — true yams are a tropical crop rarely available outside specialty stores.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
per 100g
Sweet potatoes have 86 kcal per 100g (raw) — similar to bananas (89 kcal) but with dramatically more vitamin A (709 mcg RAE). They have fewer calories than rice (130 kcal) while providing more fiber.
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