By Dr. Jane Smith · Published March 20, 2025 · 5 min read
A medium sweet potato contains approximately 103 calories when baked — making it one of the most nutrient-dense, calorie-friendly foods you can put on your plate. But how many calories are in a sweet potato depends heavily on size, cooking method, and whether you eat the skin. This guide breaks down every variation, with the complete nutrition profile and a head-to-head comparison with white potato.
Calories by Serving Size
Sweet potato calories scale directly with weight. The USDA FoodData Central puts raw sweet potato at 86 kcal per 100 g. Here is how that translates to common serving sizes:
| Size | Approximate Weight (raw) | Calories |
|---|---|---|
| Small | ~100 g | 86 kcal |
| Medium | ~130 g | 112 kcal |
| Large | ~180 g | 155 kcal |
| Extra-large | ~250 g | 215 kcal |
| 1 cup cubed (raw) | ~133 g | 114 kcal |
The most commonly cited reference point is a medium baked sweet potato (about 114 g of flesh) at approximately 103 calories. If you want an accurate count for your specific portion, weigh it — or snap a photo with Caloria and let the AI estimate it for you.
Calories by Cooking Method
Cooking method is the biggest variable after size. Boiling absorbs water and dilutes calorie density; frying adds oil and nearly doubles it.
| Cooking Method | Calories per 100 g | Notes |
|---|---|---|
| Raw | 86 kcal | Baseline reference |
| Baked in skin | 90 kcal | Slight moisture loss concentrates calories |
| Boiled, no skin | 76 kcal | Water absorption lowers density |
| Mashed (no added fat) | ~91 kcal | Varies with liquid used |
| Sweet potato fries (baked) | ~130 kcal | Oil adds roughly 40–50 kcal |
| Sweet potato fries (deep-fried) | ~165 kcal | Nearly double the raw count |
ℹ️ Lowest-Calorie Preparation
Boiling sweet potato without the skin yields the lowest calorie count — around 76 kcal per 100 g. Water replaces some of the natural sugars that baking concentrates. If calorie control matters, boiling or steaming is the most efficient method.
Full Sweet Potato Nutrition Facts
Calories tell only part of the story. A medium baked sweet potato (about 200 g) is genuinely exceptional in micronutrient density, based on USDA data:
| Nutrient | Amount per 200 g | % Daily Value |
|---|---|---|
| Calories | 180 kcal | — |
| Carbohydrates | 41 g | 15% |
| — Fiber | 6.6 g | 24% |
| — Sugars | 13 g | — |
| Protein | 4 g | 8% |
| Fat | 0.3 g | 0% |
| Vitamin A (RAE) | 1,922 mcg | 214% |
| Vitamin C | 39 mg | 43% |
| Vitamin B6 | 0.57 mg | 34% |
| Potassium | 950 mg | 20% |
| Manganese | 0.99 mg | 43% |
The standout figure is Vitamin A: a single medium sweet potato delivers more than twice the recommended daily intake. This comes almost entirely from beta-carotene — the orange pigment responsible for the flesh's colour — which the body converts to vitamin A and which also acts as a potent antioxidant.
The 6.6 g of fiber per serving promotes satiety, feeds beneficial gut bacteria, and slows sugar absorption. To understand how fiber influences calorie absorption and appetite, read our guide on what calories actually are.
Sweet Potato vs. White Potato
The comparison is common — and somewhat misleading, because both are nutritious whole foods. Here are the numbers per 100 g, both baked:
| Nutrient | Sweet Potato (baked) | White Potato (baked) |
|---|---|---|
| Calories | 90 kcal | 95 kcal |
| Carbohydrates | 20.7 g | 21.4 g |
| Fiber | 3.3 g | 2.3 g |
| Protein | 2.0 g | 2.5 g |
| Fat | 0.15 g | 0.1 g |
| Vitamin A | >200% DV (medium) | Negligible |
| Vitamin C | Moderate | Higher |
| Potassium | Moderate | Higher |
Sweet potatoes come in slightly lower on calories, higher on fiber and massively higher on vitamin A. White potatoes edge ahead on vitamin C, potassium, and protein. Neither is categorically better — they complement each other well in a balanced diet.
Are Sweet Potatoes Good for Weight Loss?
Yes — and for more than one reason:
- High fiber content slows gastric emptying, meaning you feel full longer after eating a sweet potato than a similar-calorie processed food.
- Low calorie density — at 76–90 kcal per 100 g, sweet potatoes provide substantial volume for relatively few calories.
- Moderate glycemic impact when boiled — boiled sweet potato has a glycemic index of approximately 46, producing a gradual blood sugar response rather than a spike.
A 2019 randomized controlled trial published in Nutrients found that overweight participants who used sweet potato as a meal replacement over 8 weeks achieved a 5% reduction in body weight and a 3.5% decrease in HbA1c — a key blood sugar marker — compared to controls.
For practical strategies on fitting foods like sweet potato into a calorie-controlled plan, see our calorie deficit meal plan guide.
Frequently Asked Questions
How many calories are in a medium sweet potato?
A medium sweet potato (about 130 g raw) contains roughly 112 calories. Baked, the flesh of a medium sweet potato comes in at approximately 103 calories. The exact count depends on size and preparation method.
How many calories are in a baked sweet potato with skin?
A medium sweet potato baked with the skin on (about 114 g of flesh) contains roughly 103 calories. The skin itself adds minimal calories but contributes extra fiber and antioxidants — so it is worth eating.
How many carbs are in a sweet potato?
A medium sweet potato (130 g raw) contains approximately 27 g of carbohydrates, including about 4.3 g of fiber and 5.6 g of natural sugars. The remainder is starch, which partly converts to resistant starch when the potato is boiled and cooled — lowering its effective glycemic impact.
Is sweet potato high in sugar?
Not compared to most sweet foods. A medium sweet potato has about 5–7 g of naturally occurring sugars, wrapped in fiber and water that slow absorption. The glycemic index is moderate when boiled (~46), well below most processed snacks. For a deeper look at how sugar content fits into your overall intake, see our how to track calories guide.
Are sweet potatoes good for weight loss?
Research supports it. A 2019 clinical trial found that sweet potato as a meal replacement led to measurable reductions in body weight and blood sugar markers over 8 weeks. Their high fiber content, low calorie density, and moderate GI make them a consistently smart choice for anyone managing their intake.
Start Tracking Smarter
Knowing the numbers behind sweet potato is useful — fitting them accurately into your day is what drives real results. Caloria makes it effortless: snap a photo of your meal and get an instant calorie and macro breakdown, no manual entry needed.