Calories in Sweet Potato
A medium baked sweet potato (~150g) provides about 130 kcal, 30g of carbs, and 4g of fiber. Lower glycemic index than white potato (GI 44 baked, vs 78 for white potato).
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 medium baked sweet potato (~150g) | 130 | 30 | 3 | 0.2 | 4.5 |
| 1 large baked sweet potato (~250g) | 215 | 50 | 4.5 | 0.4 | 7.5 |
| 100g baked sweet potato | 90 | 21 | 2 | 0.2 | 3.3 |
| 1 cup mashed (~250g) | 250 | 58 | 5 | 0.5 | 8.5 |
| 1 cup boiled cubed (~200g) | 156 | 36 | 2.7 | 0.4 | 5.5 |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Baked with skin | 90 | 21 | 2 | 0.2 | 3.3 |
| Boiled without skin | 76 | 18 | 1.4 | 0.1 | 2.5 |
| Roasted with oil (1 tsp/100g) | 135 | 21 | 2 | 4.7 | 3.3 |
| Sweet potato fries (baked) | 165 | 27 | 2.5 | 5.5 | 3.5 |
About these numbers
Sweet potatoes are nutritionally superior to white potatoes on most dimensions despite the similar carb content. The orange-fleshed variety is exceptionally high in beta-carotene (~14,000 mcg per medium potato — over 280% of daily vitamin A target). The fiber content is meaningful (4–5g per medium), and the glycemic index is substantially lower than white potato (GI 44 baked vs GI 78 baked).
The cooking method matters significantly. Baking with the skin produces a moderate-GI food with intact fiber. Boiling reduces GI slightly. Pureed or mashed sweet potato has a higher GI because gelatinisation increases starch digestibility. Sweet potato fries (even baked) add ~75 kcal per 100g from cooking oil — moderate hit. The skin is where most of the fiber and antioxidant content sits; eating sweet potatoes peeled removes a meaningful portion of the nutritional advantage.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in a sweet potato?
- A medium baked sweet potato (150g) contains approximately 130 kcal. A large (250g) is 215 kcal. Per 100g of baked sweet potato (with skin) is 90 kcal — notably lower calorie density than white potato baked (~93 kcal/100g) due to higher water and fiber content.
- Is sweet potato good for diabetes?
- Yes — substantially better than white potato. Glycemic index 44 (low-medium) vs white potato 78 (high). Per medium serving, glycemic load is ~12 (moderate). The 5g of fiber slows absorption. The 2014 Ludvik et al. study showed sweet potato extract reduced HbA1c by 0.3% in T2D subjects over 12 weeks — a meaningful effect from a single dietary substitution. For diabetes management, substituting sweet potato for white potato in standard meals is one of the easiest single dietary changes.
- Sweet potato or white potato — which is better?
- Sweet potato wins on most metrics: lower GI (44 vs 78 baked), more fiber (4–5g vs 2g), dramatically higher vitamin A (sweet potato delivers 280% of daily target; white potato has essentially none), more potassium, more vitamin C. Calorie content is similar (~90 kcal vs ~93 kcal per 100g baked). For practical eating, sweet potato is the better default; white potato is fine when seasonal/regional/preference reasons make it the right choice.
- Are sweet potatoes good for weight loss?
- Yes, in reasonable portions. Calorie density (90 kcal/100g baked) is moderate, the fiber content provides good satiety, and the slow glucose absorption avoids the energy crash that follows higher-GI carbs. For a 1,800 kcal cut, a medium sweet potato (130 kcal) fits comfortably as a side dish or main starch. The trap is calorie-additions: butter, brown sugar, marshmallows on baked sweet potato can triple the calorie content.
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