Calories in a Large Sweet Potato: 180 Calories & Nutrition Facts

A large sweet potato (approximately 180g) contains 180 calories, making it a nutrient-dense option that provides 400% of your daily vitamin A needs while delivering substantial fiber and complex carbohydrates for sustained energy.

Understanding the precise nutritional value of everyday foods helps you make informed dietary choices without unnecessary guesswork. When tracking calories or planning balanced meals, having accurate information about staple foods like sweet potatoes is essential for maintaining your health goals.

Nutritional Profile of a Large Sweet Potato

According to the USDA FoodData Central database, a large sweet potato (180g raw, baked in skin) delivers comprehensive nutrition that extends far beyond its calorie count. This root vegetable offers exceptional value for its caloric content, particularly when compared to other carbohydrate sources.

Nutrient	Amount	% Daily Value
Calories	180	9%
Total Carbohydrates	41.4g	15%
Dietary Fiber	6.6g	24%
Sugars	13.6g	-
Protein	4.0g	8%
Vitamin A	26,836 IU	375%
Vitamin C	22.3mg	25%
Potassium	542mg	16%

Data source: USDA FoodData Central, Sweet Potato, Cooked, Baked in Skin, Flesh and Skin

How Sweet Potatoes Fit Into Your Daily Nutrition

With 180 calories per large serving, sweet potatoes provide complex carbohydrates that release energy gradually, preventing blood sugar spikes common with refined carbs. The high fiber content (6.6g per serving) supports digestive health and promotes satiety, helping you feel full longer than with many other carbohydrate sources.

The exceptional vitamin A content—primarily as beta-carotene—supports vision health, immune function, and skin integrity. Unlike vitamin A supplements, the beta-carotene in sweet potatoes converts to vitamin A only as your body needs it, eliminating risk of toxicity.

Sweet Potato vs. Regular Potato: Nutritional Comparison

When deciding between sweet potatoes and regular white potatoes, understanding their nutritional differences helps you choose based on your dietary needs. Both are nutrient-dense, but they offer distinct benefits:

Nutrient	Sweet Potato (180g)	White Potato (173g)
Calories	180	161
Carbohydrates	41.4g	36.6g
Fiber	6.6g	3.8g
Vitamin A	375% DV	0% DV
Vitamin C	25% DV	28% DV
Potassium	16% DV	26% DV
Glycemic Index	44 (medium)	78 (high)

This comparison shows why sweet potatoes often rank higher for blood sugar management and vitamin density. The lower glycemic index means they affect blood glucose more gradually than white potatoes, making them particularly beneficial for people monitoring blood sugar levels.

Preparation Methods That Preserve Nutritional Value

Your cooking technique significantly impacts the nutritional benefits you receive from sweet potatoes. Research published in the Journal of Agricultural and Food Chemistry demonstrates that certain preparation methods maximize nutrient retention:

• Baking with skin intact preserves up to 92% of beta-carotene compared to boiling
• Microwaving for 5 minutes retains more water-soluble vitamins than boiling
• Avoiding prolonged soaking prevents loss of water-soluble nutrients
• Pairing with healthy fats (like olive oil or avocado) enhances absorption of fat-soluble vitamins

Unlike many vegetables, sweet potatoes actually increase their antioxidant availability when cooked properly. The heat breaks down cell walls, making beta-carotene more accessible to your body.

Practical Applications in Meal Planning

Understanding calories in a large sweet potato helps you incorporate this versatile food into balanced meals. Here's how to use this information practically:

For weight management: A single large sweet potato provides 180 calories that can replace less nutrient-dense carbohydrate sources in your meals. Its high fiber content helps control appetite, potentially reducing overall calorie intake throughout the day.

For athletic performance: The complex carbohydrates in sweet potatoes provide sustained energy release, making them ideal for pre-workout meals. Many endurance athletes consume sweet potatoes 2-3 hours before training for optimal energy availability.

Dietitians commonly recommend including sweet potatoes in diabetes-friendly meal plans due to their moderate glycemic index and high fiber content. The American Diabetes Association recognizes sweet potatoes as a 'diabetes superfood' when prepared without added sugars.

Common Questions About Sweet Potato Nutrition

Many people wonder how sweet potatoes compare to other foods, how preparation affects their nutritional value, and whether they fit specific dietary needs. Let's address these practical concerns with evidence-based information.

How many calories are in a large sweet potato without the skin?

A large sweet potato without skin (approximately 130g of flesh) contains about 130 calories. Removing the skin reduces fiber content by approximately 25%, as much of the fiber is concentrated in and just beneath the skin.

Are sweet potatoes good for weight loss considering their calorie content?

Yes, sweet potatoes can support weight loss despite containing 180 calories per large serving. Their high fiber content (6.6g) promotes satiety, and their low glycemic index helps regulate blood sugar, reducing cravings. Studies show that replacing refined carbohydrates with sweet potatoes can support sustainable weight management.

How does the sugar content in sweet potatoes affect blood glucose levels?

Despite containing 13.6g of natural sugars, sweet potatoes have a moderate glycemic index of 44 due to their high fiber and complex carbohydrate content. This means they release sugar gradually into the bloodstream. Research in the American Journal of Clinical Nutrition shows that sweet potatoes cause smaller blood glucose spikes than white potatoes and many other carbohydrate sources.

Can I eat sweet potatoes every day as part of a balanced diet?

Yes, sweet potatoes can be eaten daily as part of a balanced diet. Their rich nutrient profile provides significant health benefits. However, because they're high in vitamin A, extremely high consumption (multiple pounds daily for weeks) could potentially lead to vitamin A toxicity, though this is rare from food sources alone. For most people, one medium to large sweet potato daily is perfectly safe and beneficial.