103 Calories: Sweet Potato Nutrition Facts Revealed

By Maya Gonzalez
103 Calories: Sweet Potato Nutrition Facts Revealed

A medium-sized sweet potato (approximately 130g) contains 103 calories, 24g of carbohydrates, 2.3g of fiber, and is exceptionally rich in vitamin A. This complete nutritional breakdown answers your immediate question while providing essential context for making informed dietary choices.

Understanding the precise nutritional value of sweet potatoes helps you make smarter decisions for your health goals. Whether you're tracking calories for weight management, seeking nutrient-dense foods, or simply curious about this versatile root vegetable, having accurate information matters. Let's explore exactly what's inside one sweet potato and how it can benefit your diet.

What You'll Actually Learn From This Guide

  • Exact calorie count for different sweet potato sizes and preparations
  • How cooking methods impact nutritional value
  • Why sweet potatoes deserve a regular spot in your meal planning
  • Practical serving suggestions that maximize nutritional benefits

Sweet Potato Nutrition: The Complete Breakdown

When you're tracking calories or building balanced meals, knowing the precise nutritional profile of sweet potatoes is essential. The USDA FoodData Central database provides the most reliable information for a medium sweet potato (130g, raw):

Nutrient Amount % Daily Value*
Calories 103 5%
Total Carbohydrates 24g 9%
Dietary Fiber 2.3g 8%
Sugars 5.4g -
Protein 2g 4%
Vitamin A 14,187 IU 284%
Vitamin C 19.6mg 22%
Potassium 337mg 10%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central

This impressive nutritional profile explains why sweet potatoes have been a dietary staple across cultures for centuries. As I've documented during my research in Andean communities, indigenous populations have valued sweet potatoes not just for sustenance but for their medicinal properties long before modern nutrition science confirmed their benefits.

How Preparation Changes Calorie Content

What many people don't realize is that cooking method significantly impacts the calorie density and nutritional availability of sweet potatoes. Understanding these differences helps you make choices aligned with your health goals:

  • Baked sweet potato (130g): 103 calories - baking concentrates natural sugars slightly but preserves most nutrients
  • Boiled sweet potato (130g): 90 calories - water absorption slightly reduces calorie density per serving
  • Steamed sweet potato (130g): 95 calories - preserves more water-soluble vitamins than boiling
  • Microwaved sweet potato (130g): 100 calories - quickest method with minimal nutrient loss
  • Fried sweet potato (130g): 165+ calories - significant increase due to oil absorption

Research from the National Institutes of Health shows that cooking sweet potatoes actually increases the bioavailability of beta-carotene (which converts to vitamin A in your body) by up to 300% compared to raw consumption. This explains why traditional preparation methods across Latin America typically involve cooking rather than eating sweet potatoes raw.

Medium baked sweet potato with skin on

Health Benefits Beyond Basic Calories

While calorie count matters for weight management, the true value of sweet potatoes lies in their exceptional nutrient density. Unlike many low-calorie foods that lack substantial nutrition, sweet potatoes deliver remarkable health benefits:

Vitamin A Powerhouse

One medium sweet potato provides nearly 300% of your daily vitamin A needs. This isn't just a number - vitamin A supports:

  • Healthy vision, especially night vision
  • Strong immune function
  • Cell growth and differentiation
  • Skin health and repair

Blood Sugar Management

Despite their natural sweetness, sweet potatoes have a lower glycemic index (44-50) than white potatoes (70-85). The fiber content (2.3g per medium potato) helps slow sugar absorption, making them suitable for most blood sugar management plans when consumed in appropriate portions.

Digestive Health Support

The combination of soluble and insoluble fiber in sweet potatoes promotes healthy digestion. Traditional preparation methods I've observed in Mexican communities often include the skin, which contains additional fiber that supports gut microbiome diversity.

Practical Meal Planning Applications

Knowing the calorie count is just the beginning. Here's how to effectively incorporate sweet potatoes into your diet based on different health goals:

For Weight Management

Enjoy one medium sweet potato (103 calories) as a satisfying carbohydrate source that keeps you full longer than refined carbs. Pair with lean protein and non-starchy vegetables for balanced meals that support sustainable weight loss.

For Athletes and Active Individuals

Sweet potatoes provide complex carbohydrates that fuel performance and aid recovery. A large sweet potato (180g) offers 140 calories and 33g of carbohydrates - an excellent pre-workout meal when consumed 2-3 hours before exercise.

Sweet Potato vs. Regular Potato: Nutritional Comparison

When deciding between sweet potatoes and white potatoes, consider these key differences:

Nutrient Sweet Potato (130g) White Potato (130g)
Calories 103 110
Carbohydrates 24g 26g
Fiber 2.3g 2.1g
Vitamin A 284% DV 0% DV
Vitamin C 22% DV 20% DV
Potassium 10% DV 15% DV
Glycemic Index 44-50 70-85

While both are nutritious, sweet potatoes offer significantly more vitamin A and a lower glycemic impact, making them preferable for most health-conscious eaters. However, white potatoes provide slightly more potassium and have similar calorie counts.

Maximizing Nutritional Benefits: Preparation Tips

Traditional cooking methods I've documented across Latin America reveal smart techniques for maximizing sweet potato nutrition:

  • Cook with the skin on - The skin contains additional fiber and nutrients. Simply scrub thoroughly before cooking.
  • Pair with healthy fats - Vitamin A is fat-soluble, so adding a small amount of olive oil or avocado enhances absorption.
  • Avoid excessive sugar additions - Marshmallows or brown sugar significantly increase calorie content and negate health benefits.
  • Try different varieties - Orange-fleshed types are highest in beta-carotene, while purple varieties offer different antioxidants.

Common Questions About Sweet Potato Nutrition

Based on frequent questions I receive from readers about sweet potato nutrition, here are evidence-based answers to the most common concerns:

Maya Gonzalez

Maya Gonzalez

A Latin American cuisine specialist who has spent a decade researching indigenous spice traditions from Mexico to Argentina. Maya's field research has taken her from remote Andean villages to the coastal communities of Brazil, documenting how pre-Columbian spice traditions merged with European, African, and Asian influences. Her expertise in chili varieties is unparalleled - she can identify over 60 types by appearance, aroma, and heat patterns. Maya excels at explaining the historical and cultural significance behind signature Latin American spice blends like recado rojo and epazote combinations. Her hands-on demonstrations show how traditional preparation methods like dry toasting and stone grinding enhance flavor profiles. Maya is particularly passionate about preserving endangered varieties of local Latin American spices and the traditional knowledge associated with their use.