Medium Sweet Potato Calories: Exact Count & Nutrition Facts

A medium sweet potato (approximately 130g or 5 inches long) contains 112 calories according to USDA FoodData Central, the most authoritative source for nutritional information in the United States.

Understanding the exact calorie content of common foods is essential for effective nutrition tracking and meal planning. Whether you're managing dietary goals, counting macros, or simply making informed food choices, having accurate data about staple foods like sweet potatoes helps you maintain control over your nutritional intake without sacrificing flavor or satisfaction.

Why Calorie Accuracy Matters for Sweet Potatoes

Sweet potatoes frequently appear in balanced meal plans due to their nutrient density and versatility. However, portion size significantly impacts calorie count. Many people mistakenly assume all sweet potatoes contain the same calories, but size variations create substantial differences in nutritional content. A medium sweet potato represents the standard portion used in most dietary guidelines and nutrition tracking apps.

Complete Nutritional Profile of a Medium Sweet Potato

Beyond calories, sweet potatoes offer impressive nutritional benefits that make them a valuable addition to most diets. Here's the complete breakdown for a 130g medium sweet potato with skin:

Nutrient	Amount	% Daily Value*
Calories	112	6%
Total Fat	0.1g	0%
Carbohydrates	26.7g	10%
Dietary Fiber	3.8g	14%
Sugars	5.7g	-
Protein	2.0g	4%
Vitamin A	21,907 IU	438%
Vitamin C	22.3mg	25%
Potassium	438mg	13%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This nutritional powerhouse delivers more than 400% of your daily vitamin A requirement, primarily as beta-carotene, which your body converts to vitamin A as needed. Unlike some vitamin supplements, this natural form doesn't carry risk of toxicity.

How Sweet Potato Size Affects Calorie Count

Understanding size variations is crucial for accurate tracking. The USDA defines a medium sweet potato as approximately 5 inches long and 2 inches in diameter, weighing about 130 grams (4.6 ounces). Here's how different sizes impact calorie content:

• Small sweet potato (80g): Approximately 68 calories
• Medium sweet potato (130g): 112 calories
• Large sweet potato (180g): Approximately 154 calories
• Extra-large sweet potato (250g): Approximately 213 calories

When tracking calories, always consider whether your sweet potato matches the "medium" standard. Most grocery stores sell sweet potatoes in varying sizes, so weighing your portion provides the most accurate count.

Context Boundaries: When This Information Applies

While the 112-calorie figure applies to a plain, baked medium sweet potato with skin, preparation methods significantly alter the nutritional profile:

• Boiled sweet potato: Contains the same 112 calories but may have slightly lower vitamin retention
• Microwaved sweet potato: Maintains similar calorie count with minimal nutrient loss
• Sweet potato fries (1 medium): Can range from 140-250 calories depending on oil absorption
• Marshmallow-topped sweet potato: Easily exceeds 300 calories with added sugar and fat

The USDA data reflects plain preparation without added fats or sugars. For accurate tracking, account for any cooking oils, toppings, or preparation methods that add calories.

Evolution of Sweet Potato Nutrition Understanding

Nutritional science around sweet potatoes has evolved significantly over the past two decades. Early research primarily focused on carbohydrate content, but recent studies highlight their complex nutritional benefits:

• 2005-2010: Research established sweet potatoes as excellent sources of beta-carotene, with orange varieties containing up to 10 times more than white potatoes
• 2011-2015: Studies revealed the glycemic impact of sweet potatoes is lower than previously thought when consumed with skin
• 2016-2020: Research demonstrated how specific cooking methods preserve more nutrients than others
• 2021-Present: Current understanding recognizes sweet potatoes as functional foods with anti-inflammatory properties beyond basic nutrition

This evolving research explains why modern nutritional databases like USDA FoodData Central provide more comprehensive information than older references. The current 112-calorie figure for a medium sweet potato reflects the most up-to-date analytical methods and portion standards.

Practical Applications for Your Diet

Knowing the precise calorie content helps you incorporate sweet potatoes strategically into various dietary approaches:

• Weight management: Substitute a medium sweet potato (112 calories) for higher-calorie carbohydrate sources like white rice (205 calories per cup)
• Post-workout nutrition: Pair with protein sources for optimal recovery within a 300-400 calorie meal
• Meal prep: Roast multiple medium sweet potatoes at once for ready-to-eat portions throughout the week
• Portion control: Use the medium size (5 inches long) as your visual reference for accurate tracking

Registered dietitians frequently recommend sweet potatoes as a nutrient-dense carbohydrate option that provides sustained energy without dramatic blood sugar spikes when consumed with protein and healthy fats.

Comparing Sweet Potatoes to Other Common Foods

Understanding how sweet potatoes fit into your overall nutrition requires comparison with other staple foods:

Food (per 130g)	Calories	Carbohydrates	Fiber	Protein
Medium sweet potato	112	26.7g	3.8g	2.0g
White potato	110	25.6g	2.2g	2.5g
Quinoa (cooked)	166	31.2g	2.6g	5.6g
Brown rice (cooked)	165	35.0g	1.8g	3.5g
Whole wheat bread (2 slices)	140	24.0g	3.0g	5.0g

While calorie counts are similar to white potatoes, sweet potatoes provide significantly more fiber and vitamin A. This makes them a more nutrient-dense option for most dietary patterns.

Health Benefits Beyond Calories

The value of sweet potatoes extends far beyond their calorie count. Research published in the American Journal of Clinical Nutrition highlights several evidence-based benefits:

• Rich in antioxidants: Orange sweet potatoes contain high levels of beta-carotene, while purple varieties offer anthocyanins
• Blood sugar management: The fiber content helps moderate glucose absorption compared to refined carbohydrates
• Digestive health: The 3.8g of fiber supports healthy gut bacteria and regularity
• Immune support: Exceptional vitamin A content strengthens mucosal barriers and immune function

These benefits make sweet potatoes a functional food that contributes to overall health beyond basic nutrition metrics.

Common Questions About Sweet Potato Nutrition

Based on frequent inquiries from nutrition tracking communities, here are answers to the most common questions about sweet potato calories and nutrition:

Does the calorie count change if I eat the skin of a sweet potato?

No, the 112-calorie count for a medium sweet potato already includes the skin. In fact, eating the skin provides additional fiber (about 1.2g more) and nutrients, making it the most nutritionally beneficial way to consume sweet potatoes.

How many calories are in a medium sweet potato when boiled versus baked?

The calorie count remains the same at 112 calories whether boiled or baked. However, baking concentrates flavors and may slightly increase the perceived sweetness without adding calories, while boiling can cause minimal nutrient leaching into water.

Are sweet potatoes good for weight loss despite containing carbohydrates?

Yes, sweet potatoes can support weight loss efforts. With 112 calories and 3.8g of fiber in a medium portion, they provide satiety while delivering essential nutrients. Their low glycemic index helps maintain stable blood sugar, reducing cravings compared to refined carbohydrates.

How does the sugar content in sweet potatoes affect the calorie count?

The 5.7g of natural sugars in a medium sweet potato contribute to the total 112 calories but come packaged with fiber and nutrients. Unlike added sugars, these natural sugars don't cause rapid blood sugar spikes when consumed with the fiber-rich flesh and skin.

Can I eat sweet potatoes daily while counting calories?

Absolutely. With 112 calories and exceptional nutrient density, a medium sweet potato fits well into most daily calorie budgets. Many nutritionists recommend including sweet potatoes 3-5 times weekly as part of a balanced diet for their vitamin A, fiber, and complex carbohydrate benefits.