Medium Sweet Potato Calories: Exact Count & Nutrition Facts

A medium sweet potato (approximately 130g or 5.1 ounces) contains 103 calories when baked with skin. This nutrient-dense root vegetable provides 27g of carbohydrates, 2.3g of fiber, and 438% of your daily vitamin A needs.

Understanding the exact nutritional profile of sweet potatoes helps you make informed dietary choices whether you're managing weight, tracking macros, or simply eating healthier. This comprehensive guide delivers precise calorie information along with practical context you can actually use.

What Defines a "Medium" Sweet Potato?

Before we discuss calories, it's crucial to understand what constitutes a "medium" sweet potato. According to the USDA's standardized measurements:

Sweet Potato Size	Weight (grams)	Approximate Dimensions
Small	90g	4" long, 1.75" diameter
Medium	130g	5" long, 2" diameter
Large	180g	6" long, 2.5" diameter

These standardized measurements come from the USDA's FoodData Central database, which nutrition professionals and researchers rely on for accurate food composition information (fdc.nal.usda.gov).

How Preparation Method Affects Calorie Content

The cooking method significantly impacts the final calorie count of your sweet potato. Here's how different preparation techniques change the nutritional profile:

• Baked with skin: 103 calories per medium potato (130g)
• Boiled: 90 calories per medium potato (130g)
• Steamed: 92 calories per medium potato (130g)
• Air-fried: 105 calories per medium potato (130g)
• Microwaved: 100 calories per medium potato (130g)

When you add toppings, the calorie count increases substantially:

• With 1 tbsp butter: +102 calories
• With 1 tbsp brown sugar: +52 calories
• With 2 tbsp marshmallows: +90 calories

These variations demonstrate important context boundaries for calorie counting—you must consider both the base vegetable and any additions when tracking your intake.

Nutritional Benefits Beyond Calories

While calorie count matters, sweet potatoes offer exceptional nutritional value that makes them worth including in your diet:

• Vitamin A: One medium sweet potato provides 438% of your daily requirement
• Fiber: 2.3g (9% of daily value) supporting digestive health
• Vitamin C: 22% of daily value for immune support
• Potassium: 12% of daily value for blood pressure regulation
• Manganese: 28% of daily value for bone health

Sweet Potato vs. Regular Potato: Nutritional Comparison

Understanding how sweet potatoes compare to regular white potatoes helps you make informed dietary choices:

Nutrient	Medium Sweet Potato (130g)	Medium White Potato (150g)
Calories	103	115
Carbohydrates	27g	26g
Fiber	2.3g	2.1g
Vitamin A	438% DV	0% DV
Vitamin C	22% DV	28% DV
Glycemic Index	44 (low)	78 (high)

This comparison, based on USDA FoodData Central measurements, shows why sweet potatoes often rank higher in nutritional quality despite similar calorie counts. The dramatically higher vitamin A content and lower glycemic index make sweet potatoes a better choice for most dietary plans.

Practical Tips for Incorporating Sweet Potatoes

Here's how to enjoy sweet potatoes while managing your calorie intake:

• Track your portions: Use a kitchen scale until you can accurately estimate medium-sized sweet potatoes
• Choose healthier cooking methods: Baking or boiling preserves nutrients better than frying
• Limit high-calorie toppings: Try Greek yogurt instead of butter, or cinnamon instead of sugar
• Pair with protein: Combine with chicken, fish, or beans to create balanced meals that keep you full longer
• Meal prep smartly: Cook multiple sweet potatoes at once and store in the refrigerator for quick healthy meals

When Sweet Potatoes Fit Your Dietary Goals

Sweet potatoes work well in various eating patterns:

• Weight management: Their high fiber content promotes satiety on relatively few calories
• Diabetes management: Lower glycemic index than white potatoes helps regulate blood sugar
• Vegan/vegetarian diets: Excellent source of complex carbohydrates and nutrients
• Athletic performance: Provides sustained energy release before workouts

Registered dietitians at the Mayo Clinic recommend including sweet potatoes as part of a balanced diet for most adults, noting their exceptional nutrient density relative to calorie content (mayoclinic.org).

Frequently Asked Questions

Do sweet potatoes have more calories than white potatoes?

A medium sweet potato (130g) contains 103 calories when baked, while a medium white potato (150g) contains 115 calories. The difference is minimal, but sweet potatoes offer significantly more vitamin A and fiber with a lower glycemic index.

How many calories in a medium sweet potato without the skin?

Removing the skin from a medium sweet potato reduces the calorie count by approximately 5-7 calories, bringing it to about 96-98 calories. However, you'll also lose about 0.5g of fiber and some nutrients concentrated in the skin.

Are sweet potatoes good for weight loss?

Yes, sweet potatoes can support weight loss efforts due to their high fiber content (2.3g per medium potato) which promotes fullness, relatively low calorie density, and low glycemic index that helps regulate blood sugar and reduce cravings.

How does cooking method affect sweet potato calories?

Boiling yields the lowest calorie count (90 calories), while baking (103 calories) and air-frying (105 calories) are slightly higher. The differences are minimal, but adding fats or sugars during cooking significantly increases calories.