🥦 Vegetablesveganvegetariangluten free
🍠 Calories in Sweet Potato
Complex carbs plus beta-carotene — the nutritional upgrade to regular potato
Per 100g
86kcal
1.6g
Protein
20g
Carbs
0.1g
Fat
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Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 medium sweet potato (130g) |
|---|---|---|
| Calories | 86kcal | 112kcal |
| Protein | 1.6g | 2.1g |
| Total Carbs | 20g | 26g |
| — of which Sugar | 4.2g | 5.5g |
| Total Fat | 0.1g | 0.1g |
| Dietary Fibre | 3g | 3.9g |
| Sodium | 55mg | 72mg |
Macro Breakdown
Protein1.6g (6.4 kcal)
Carbohydrates20g (80 kcal)
Fat0.1g (0.9 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron0.6mg
4% of daily reference intake
Vitamin C2.4mg
3% of daily reference intake
Potassium337mg
10% of daily reference intake
Magnesium25mg
7% of daily reference intake
✅ Key Nutrition Facts
- •Extremely high in beta-carotene (vitamin A precursor)
- •Only 86 kcal per 100g — very low calorie density
- •3g fibre per 100g — supports digestion and satiety
- •Natural sweetness makes it easy to eat without sauces
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g (baked) | 100g | 86 kcal | 1.6g |
| 1 medium (130g) | 130g | 112 kcal | 2.1g |
| 1 large (180g) | 180g | 155 kcal | 2.9g |
| Half sweet potato (65g) | 65g | 56 kcal | 1g |
Frequently Asked Questions
How many calories are in a sweet potato?+
A medium baked sweet potato (130g) contains approximately 112 calories. Per 100g, sweet potato has around 86 calories. They are much lower in calories than regular potatoes and most other carbohydrate sources.
Are sweet potatoes good for weight loss?+
Yes. Sweet potatoes are low in calories, high in fibre (which promotes fullness), and have a moderate glycaemic index that prevents blood sugar spikes. Their natural sweetness helps satisfy cravings without reaching for processed foods.
Sweet potato vs regular potato — which is healthier?+
Sweet potatoes have a slight nutritional edge: more vitamin A (beta-carotene), slightly more fibre, and a lower glycaemic index. Regular potatoes are higher in potassium and vitamin C per 100g. Both are healthy whole foods — the cooking method matters more than which one you choose.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.