Sweet Potato Calories: Exact Count for 1 Medium Potato

One medium sweet potato (approximately 130g) contains 112 calories, making it a nutrient-dense food choice for balanced diets. The exact calorie count varies based on size, variety, and preparation method—baked sweet potatoes maintain similar calories to raw, while fried versions can double the count.

Understanding the precise calorie content of sweet potatoes helps you make informed dietary choices without sacrificing nutritional benefits. This comprehensive guide delivers verified nutritional data so you can confidently incorporate sweet potatoes into your meal planning.

What Determines Sweet Potato Calorie Content?

The calorie count in sweet potatoes isn't fixed—it changes based on several measurable factors. The USDA's FoodData Central database provides the most reliable baseline measurements for nutritional planning.

Size represents the most significant variable affecting calorie content. A small sweet potato (80g) contains about 68 calories, while a large one (180g) jumps to 162 calories. The standard medium sweet potato (130g) serves as the nutritional reference point used by dietitians and health organizations worldwide.

Sweet Potato Size	Weight (grams)	Calorie Count
Extra Small	50g	43 calories
Small	80g	68 calories
Medium (standard)	130g	112 calories
Large	180g	162 calories
Extra Large	250g	227 calories

Nutritional Profile Beyond Calories

Beyond calorie counting, sweet potatoes deliver exceptional nutritional value per calorie. One medium sweet potato provides:

• 213% of your daily vitamin A needs (as beta-carotene)
• 37% of vitamin C for immune support
• 28% of manganese for metabolism regulation
• 5 grams of dietary fiber (20% of daily needs)
• Minimal fat content (0.1g per medium potato)

According to research published in the American Journal of Clinical Nutrition, sweet potatoes rank among the top 10 most nutrient-dense foods when measured by nutrient-to-calorie ratio. Their complex carbohydrates provide sustained energy release compared to simple sugars found in many processed foods.

How Preparation Methods Change Calorie Content

Your cooking method significantly impacts the final calorie count. The USDA confirms that baking or boiling maintains the natural calorie profile, while added ingredients dramatically increase calories:

• Raw sweet potato: 112 calories per medium potato
• Baked sweet potato: 114 calories (minimal water loss)
• Boiled sweet potato: 108 calories (some nutrients leach into water)
• Fried sweet potato: 220+ calories (oil absorption)
• Sweet potato fries: 300+ calories per serving

Adding just one tablespoon of butter (102 calories) or olive oil (119 calories) nearly doubles the calorie content. For weight management purposes, steaming preserves the most nutrients while keeping calories predictable.

Sweet Potatoes in Dietary Planning

Nutritionists consistently recommend sweet potatoes as part of balanced meal planning. The Harvard T.H. Chan School of Public Health includes sweet potatoes in their Healthy Eating Plate guidelines as a preferred carbohydrate source.

For specific dietary approaches:

• Weight loss diets: One medium sweet potato fits within most 1,200-1,500 calorie daily plans
• Diabetes management: Lower glycemic index (44) than white potatoes (78)
• Athletic nutrition: Provides sustained energy for endurance activities
• Keto diets: Generally too high in carbs (27g per medium potato)

The Centers for Disease Control and Prevention notes that sweet potato consumption has increased by 37% over the past decade as more Americans recognize their nutritional advantages over traditional white potatoes.

Practical Portion Guidance

When tracking calories, use these practical measurement techniques:

• Use kitchen scales for accuracy—130g is the standard medium size
• Compare to common objects: a medium sweet potato equals a computer mouse
• When dining out, assume restaurant portions are 1.5-2x standard size
• Pre-cut portions and freeze for consistent meal planning

Dietitians recommend pairing sweet potatoes with protein sources (like grilled chicken or beans) to balance blood sugar response. This combination creates a more satisfying meal while maintaining the same calorie count.

Frequently Asked Questions

Do sweet potatoes have more calories than white potatoes?

A medium sweet potato (112 calories) contains slightly more calories than a medium white potato (93 calories), but sweet potatoes provide significantly more vitamins, fiber, and antioxidants per calorie.

How many calories are in a cup of mashed sweet potatoes?

One cup of mashed sweet potatoes contains approximately 249 calories. This equals about two medium sweet potatoes, as cooking reduces volume through water loss.

Are sweet potatoes good for weight loss?

Yes, sweet potatoes support weight loss when consumed in appropriate portions. Their high fiber content promotes satiety, and their nutrient density helps prevent nutritional deficiencies during calorie restriction. One medium sweet potato fits well within most weight loss plans.

Does the skin of a sweet potato add significant calories?

No, the skin adds minimal calories but significant fiber and nutrients. Leaving the skin on adds about 5-10 calories but provides an additional 2-3 grams of fiber. Nutritionists recommend keeping the skin for maximum nutritional benefit.