Large Sweet Potato Calories: 162 in 180g Serving (USDA Data)

A large sweet potato (approximately 180g raw weight) contains 162 calories according to the USDA FoodData Central database. This nutrient-dense root vegetable offers exceptional nutritional value beyond just calories, making it a smart choice for balanced eating.

When tracking your daily calorie intake, knowing the exact nutritional content of common foods is essential. Whether you're meal prepping, following a specific diet plan, or simply curious about your favorite foods, understanding the calorie count of a large sweet potato helps you make informed dietary choices without sacrificing flavor or nutrition.

What Exactly Qualifies as a "Large" Sweet Potato?

The term "large" can be confusing when it comes to produce. In nutritional databases like the USDA's FoodData Central, a large sweet potato is standardized at 180 grams (about 6.3 ounces) of raw, peeled weight. This measurement provides consistency for nutritional calculations.

Here's how to identify a large sweet potato in the grocery store or your kitchen:

• Approximately 5-6 inches in length
• Diameter of about 2-2.5 inches at its widest point
• Weight between 170-190 grams when peeled

Understanding these measurements prevents confusion when following recipes or tracking your nutrition. Many people overestimate or underestimate portion sizes, which can significantly impact calorie counting accuracy.

Sweet Potato Size	Weight (grams)	Calories	Carbohydrates
Small (4" long)	130g	118	27g
Medium (5" long)	150g	135	31g
Large (6" long)	180g	162	37g
Extra Large (7"+ long)	200g	180	41g

Complete Nutritional Profile of a Large Sweet Potato

Beyond calories, a large sweet potato delivers impressive nutritional benefits. According to the USDA National Nutrient Database, here's the complete breakdown:

• Total Fat: 0.3g (negligible)
• Carbohydrates: 37g
• Dietary Fiber: 4g (16% of daily value)
• Sugars: 6g (naturally occurring)
• Protein: 2g
• Vitamin A: 28,058 IU (561% of daily value)
• Vitamin C: 33mg (55% of daily value)
• Potassium: 709mg (20% of daily value)
• Manganese: 0.7mg (32% of daily value)

This exceptional nutrient density explains why sweet potatoes consistently rank among the top recommended vegetables by nutrition professionals. The high vitamin A content (in the form of beta-carotene) supports eye health and immune function, while the fiber content promotes digestive health and helps maintain stable blood sugar levels.

How Cooking Methods Impact Calorie Content

While the raw calorie count remains consistent, your preparation method affects the final nutritional profile. Understanding these differences helps you make choices aligned with your dietary goals:

• Boiled: 162 calories (minimal change from raw)
• Baked: 180 calories (slight concentration as water evaporates)
• Microwaved: 165 calories (quick cooking preserves most nutrients)
• Air Fried: 170 calories (slight increase from surface concentration)
• With added oil: Varies significantly (1 tablespoon oil adds 120 calories)

Research published in the Journal of Agricultural and Food Chemistry confirms that boiling preserves more antioxidants than baking, while baking increases the bioavailability of beta-carotene. Your cooking method should align with your specific nutritional priorities.

Sweet Potatoes vs. Regular Potatoes: A Nutritional Comparison

Many people wonder how sweet potatoes compare to regular white potatoes. While both are nutritious, there are significant differences:

Nutrient	Large Sweet Potato (180g)	Large White Potato (173g)
Calories	162	163
Carbohydrates	37g	37g
Dietary Fiber	4g	3g
Vitamin A	561% DV	0% DV
Vitamin C	55% DV	38% DV
Potassium	20% DV	26% DV
Glycemic Index	63 (medium)	78 (high)

This comparison shows why sweet potatoes often receive more favorable recommendations from nutrition professionals. The significantly higher vitamin A content and lower glycemic index make them a better choice for blood sugar management, while providing similar energy content.

Practical Applications for Your Diet

Knowing the calorie content is just the beginning. Here's how to incorporate large sweet potatoes into various dietary approaches:

• Weight Management: One large sweet potato makes a satisfying, nutrient-dense meal component that provides sustained energy without excessive calories
• Active Lifestyles: The complex carbohydrates provide excellent fuel for workouts and recovery
• Diabetes Management: Pair with protein and healthy fats to moderate blood sugar response (the moderate glycemic index becomes low when combined properly)
• Meal Prep: Cook multiple sweet potatoes at once for ready-to-eat components throughout the week

Dietitians often recommend consuming sweet potatoes with a small amount of healthy fat (like olive oil or avocado) to enhance the absorption of fat-soluble vitamins, particularly the abundant beta-carotene.

Evidence-Based Health Benefits

Research supports several health benefits associated with regular sweet potato consumption:

• A 2020 review in Nutrients highlighted sweet potatoes' role in supporting immune function due to their exceptional vitamin A content
• Studies show the antioxidants in sweet potatoes may help reduce inflammation markers in the body
• The high fiber content contributes to gut health and may support a diverse microbiome
• Research in the American Journal of Clinical Nutrition suggests orange-fleshed sweet potatoes can significantly improve vitamin A status in populations with deficiencies

These benefits make sweet potatoes more than just a source of calories—they're a functional food that contributes to overall health when incorporated as part of a balanced diet.

Common Questions About Sweet Potato Nutrition

Understanding the calorie content of sweet potatoes often leads to additional questions about their nutritional properties and best uses in your diet.

Do sweet potatoes have more calories than white potatoes?

No, they have nearly identical calorie counts. A large sweet potato (180g) contains 162 calories compared to 163 calories in a large white potato (173g). The nutritional profiles differ significantly despite similar calorie content.

Are sweet potatoes good for weight loss?

Yes, sweet potatoes can support weight loss efforts. Their high fiber content promotes satiety, helping you feel full longer with moderate calories. One large sweet potato provides 162 calories and 4g of fiber, making it a nutrient-dense option that satisfies hunger without excessive energy intake.

Does cooking method affect sweet potato calorie count significantly?

Minimal changes occur with dry cooking methods. Boiling maintains the 162 calorie count, while baking concentrates nutrients slightly (about 180 calories) as water evaporates. The biggest calorie increase comes from added fats—just one tablespoon of oil adds approximately 120 calories to your preparation.

How many sweet potatoes should I eat per day for optimal nutrition?

Most nutrition guidelines recommend 2-3 cup-equivalents of vegetables daily. One large sweet potato counts as one cup of vegetables. For balanced nutrition, include sweet potatoes as part of your vegetable variety rather than your sole vegetable source. Consuming one medium to large sweet potato daily fits well within most healthy eating patterns.

Are sweet potatoes high in sugar compared to other vegetables?

Sweet potatoes contain 6g of natural sugars per large potato, which is higher than non-starchy vegetables but comparable to other root vegetables. The sugar content comes with 4g of fiber and a wealth of nutrients, making it a healthy choice. The glycemic index is moderate (63), but becomes lower when consumed with protein and healthy fats.