Raw Sweet Potato Calories: Exact Count & Nutritional Facts

A 100g serving of raw sweet potato contains approximately 86 calories, with 20.1g of carbohydrates, 3g of dietary fiber, and 4.2g of sugar. This nutrient-dense root vegetable provides 283% of your daily vitamin A needs in a single medium-sized portion.

Understanding the precise nutritional profile of raw sweet potato helps health-conscious eaters make informed dietary choices. Whether you're tracking macros, managing blood sugar, or simply exploring nutrient-dense foods, knowing exactly what you're consuming matters. This comprehensive guide delivers verified nutritional data, practical serving insights, and science-backed information about one of nature's most versatile superfoods.

Nutritional Profile: Raw Sweet Potato Fundamentals

Raw sweet potatoes offer a different nutritional profile than their cooked counterparts due to water content changes and starch transformation during heating. The USDA FoodData Central database provides the most current, laboratory-verified nutritional information for raw sweet potatoes.

Nutrient	Per 100g Raw	Per Medium Sweet Potato (130g)	Daily Value %
Calories	86 kcal	112 kcal	6%
Carbohydrates	20.1g	26.1g	9%
Dietary Fiber	3.0g	3.9g	14%
Sugar	4.2g	5.5g	-
Vitamin A	14,187 IU	18,443 IU	283%
Vitamin C	2.4mg	3.1mg	5%
Potassium	337mg	438mg	10%

Source: USDA FoodData Central, Release 2024 (fdc.nal.usda.gov)

Raw vs. Cooked: The Calorie Transformation

Many people don't realize that cooking significantly alters sweet potato's nutritional composition. When cooked, sweet potatoes undergo starch gelatinization and water loss, concentrating calories per serving:

• Raw sweet potato (100g): 86 calories with higher water content (77%)
• Baked sweet potato (100g): 90 calories with reduced water content
• Boiled sweet potato (100g): 87 calories with minimal water loss

The slight calorie increase in cooked sweet potatoes occurs because cooking breaks down cell walls, making nutrients more bioavailable while reducing overall volume through water evaporation. This explains why a cooked sweet potato may weigh less than its raw counterpart but contain slightly more concentrated calories.

Serving Size Reality Check

Understanding standard serving sizes prevents miscalculating your intake. A medium raw sweet potato (about 5 inches long and 2 inches in diameter) typically weighs 130g and contains approximately 112 calories. This single serving provides:

• Nearly 300% of your daily vitamin A requirement
• 14% of daily fiber needs
• Significant potassium for electrolyte balance
• Essential antioxidants like beta-carotene

Registered dietitians recommend incorporating one medium sweet potato 2-3 times weekly as part of a balanced diet. For those monitoring carbohydrate intake, pairing sweet potato with protein sources like Greek yogurt or nuts creates a more balanced blood sugar response.

Nutritional Advantages Beyond Calories

While calorie count matters, sweet potatoes offer exceptional nutritional density beyond simple energy measurement. Their vibrant orange color signals high beta-carotene content, which your body converts to vitamin A - crucial for immune function and vision health.

Unlike many starchy vegetables, raw sweet potatoes maintain significant enzyme activity that aids digestion. The resistant starch present in raw form functions as a prebiotic, feeding beneficial gut bacteria. However, some people find raw sweet potatoes difficult to digest due to their complex carbohydrate structure, which is why cooking typically improves digestibility while preserving most nutrients.

Practical Integration Into Your Diet

For those interested in consuming sweet potatoes raw (popular in certain culinary traditions), consider these science-backed approaches:

• Julienne or spiralize for salads to maximize surface area and improve digestibility
• Pair with healthy fats like avocado or olive oil to enhance absorption of fat-soluble vitamins
• Combine with acidic ingredients like lemon juice which can help break down complex carbohydrates
• Store properly in a cool, dark place to maintain nutrient density (avoid refrigeration which damages cell structure)

Nutrition researchers at the Harvard T.H. Chan School of Public Health note that while raw sweet potatoes contain valuable enzymes, cooking methods like steaming preserve more nutrients than boiling. Their 2023 dietary guidelines emphasize that both raw and cooked preparations offer unique nutritional benefits depending on individual digestive needs and health goals.

Contextual Considerations for Consumption

While generally healthy, raw sweet potatoes present specific considerations for certain populations:

• Diabetics should monitor portions due to natural sugar content, though the high fiber content helps moderate blood sugar response
• Digestive sensitivity may occur in some individuals due to complex carbohydrates
• Kidney health concerns exist for those with potassium restrictions (one medium sweet potato provides 10% of daily potassium needs)
• Medication interactions are possible with blood thinners due to vitamin K content

The National Institutes of Health's Office of Dietary Supplements confirms that for most healthy adults, sweet potatoes pose no significant health risks and offer substantial nutritional benefits whether consumed raw or cooked.

Does raw sweet potato have fewer calories than cooked?

Raw sweet potato has slightly fewer calories per 100g (86kcal) compared to baked (90kcal) due to water content differences. However, cooking concentrates nutrients as water evaporates, so actual portion sizes determine total calorie intake.

How many calories in a whole raw sweet potato?

A medium raw sweet potato (about 130g) contains approximately 112 calories. Larger varieties (180g) provide around 155 calories, while smaller ones (80g) contain about 69 calories.

Is it safe to eat raw sweet potato?

Yes, raw sweet potatoes are safe to eat for most people, though they can be difficult to digest for some. Unlike regular potatoes, sweet potatoes don't contain solanine. However, cooking improves digestibility and nutrient absorption for many individuals.

How does raw sweet potato affect blood sugar?

Raw sweet potato has a lower glycemic index (44) than cooked, causing a slower blood sugar rise. The high fiber content (3g per 100g) helps moderate glucose response, making it suitable for most blood sugar management plans when consumed in appropriate portions.