Sweet Potato Calories: Exact Count Per Serving (2025 Data)

One medium sweet potato (about 130g) contains approximately 103 calories when baked with skin. This nutrient-dense root vegetable provides essential vitamins, fiber, and complex carbohydrates that make it a valuable addition to balanced diets.

Discover exactly how many calories you're consuming with each serving of this versatile superfood. Whether you're tracking macros, managing weight, or simply curious about nutrition, understanding the precise caloric content of sweet potatoes helps you make informed dietary choices.

Understanding Sweet Potato Calorie Counts

When you search how many calories is one sweet potato, you're likely looking for practical information to support your health goals. The calorie count varies based on size, preparation method, and whether you include the skin. Let's break down the facts using data from the USDA FoodData Central database, the most reliable source for nutritional information.

Sweet Potato Size Matters: Calorie Comparison

Sweet Potato Size	Weight (grams)	Calories (Baked with Skin)	Carbohydrates
Small (4" long)	100g	86	20g
Medium (5" long)	130g	103	24g
Large (6" long)	180g	143	33g
Per 100g raw	100g	86	20g

This nutritional comparison shows how portion size directly impacts calorie intake. The USDA National Nutrient Database confirms these values represent sweet potatoes baked with skin, which preserves more nutrients than boiling. Notice that the carbohydrate content remains proportionally consistent across sizes, making sweet potatoes a reliable source of complex carbs.

Preparation Methods: How Cooking Affects Calories

Your cooking method significantly impacts the final calorie count. Understanding these differences helps you make informed choices based on your dietary needs:

• Baked with skin: 103 calories for medium potato (most nutrient retention)
• Boiled: Approximately 90 calories (some nutrients leach into water)
• Roasted with oil: Adds 40-120+ calories depending on oil quantity
• Air-fried: Similar to baked, but slightly higher calorie density

According to research published in the Journal of Agricultural and Food Chemistry, baking preserves more beta-carotene than boiling, making it the preferred method for maximizing nutritional benefits while maintaining accurate calorie counts for those tracking intake.

Nutritional Profile Beyond Calories

While tracking calories in sweet potatoes is important, their nutritional value extends far beyond simple energy content. A medium sweet potato provides:

• Over 400% of your daily vitamin A requirement (as beta-carotene)
• 27% of daily fiber needs (3.8g)
• Significant potassium (542mg) and vitamin C (22mg)
• Negligible fat content (0.1g)

This impressive nutrient density explains why registered dietitians consistently recommend sweet potatoes as part of balanced meal planning. The fiber content promotes satiety, helping you feel full longer with relatively few calories compared to other carbohydrate sources.

Sweet Potato vs. Regular Potato: Calorie Comparison

Many people wonder how sweet potatoes compare to regular white potatoes when tracking calories:

• Medium sweet potato: 103 calories, 24g carbs, 3.8g fiber
• Medium white potato: 113 calories, 26g carbs, 2.3g fiber

While the calorie difference is minimal, sweet potatoes provide significantly more fiber and vitamin A. This makes them a nutritionally superior choice for most dietary patterns, especially for those managing blood sugar levels or seeking higher nutrient density per calorie.

Practical Applications for Your Diet

Knowing how many calories is one sweet potato helps you incorporate this food strategically:

• Weight management: Substitute for higher-calorie carbs while maintaining satisfaction
• Pre-workout fuel: Provides sustained energy release from complex carbohydrates
• Blood sugar control: Lower glycemic index than white potatoes when eaten with skin
• Meal planning: Pair with protein sources to create balanced 300-400 calorie meals

Nutrition professionals recommend keeping the skin on when possible, as it contains additional fiber and nutrients without adding significant calories. This simple preparation tip maximizes nutritional value while maintaining accurate calorie counts for tracking purposes.

Common Questions About Sweet Potato Calories

How many calories in a sweet potato without skin?

Removing the skin from a medium sweet potato reduces the calorie count by approximately 5-7 calories, bringing it to about 96 calories. However, you also lose valuable fiber and 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 (3.8g per medium potato) which promotes satiety. With only 103 calories for a medium baked sweet potato, they provide substantial volume and nutrients while fitting within calorie-controlled diets.

How does cooking method affect sweet potato calories?

Baking preserves the most nutrients with minimal calorie change (103 calories for medium potato). Boiling may reduce calories slightly to about 90 but leaches nutrients into water. Adding oil or butter significantly increases calories - one tablespoon of oil adds approximately 120 calories to your preparation.

How many carbs in a sweet potato?

A medium sweet potato (130g) contains approximately 24 grams of carbohydrates, including 3.8 grams of dietary fiber. This represents about 8% of your daily carb needs in a 2,000 calorie diet, making it a moderate-carb food that fits well within most dietary patterns when portion controlled.

Do sweet potatoes have more calories than white potatoes?

No, sweet potatoes actually have slightly fewer calories than white potatoes of the same size. A medium sweet potato contains about 103 calories compared to 113 calories in a medium white potato. Sweet potatoes also provide more fiber and vitamin A, making them nutritionally superior despite the minimal calorie difference.