Medium Sweet Potato Calories: Exact Count & Nutrition Facts

A medium sweet potato (approximately 130g) contains 103 calories, 24g of carbohydrates, and delivers 438% of your daily vitamin A needs. This nutrient-dense root vegetable offers substantial fiber, vitamins, and minerals while remaining a smart choice for balanced eating.

Understanding the precise nutritional value of everyday foods helps you make informed dietary choices. Whether you're tracking calories for weight management, managing blood sugar, or simply aiming for a balanced diet, knowing exactly what's in your food matters. This comprehensive guide breaks down everything you need to know about medium sweet potato calories and their nutritional profile.

What Defines a Medium Sweet Potato?

Before examining calories, it's essential to understand what constitutes a "medium" sweet potato. According to the USDA's standard reference measurements:

Sweet Potato Size	Weight	Calories	Carbohydrates
Small (3" long)	80g	63	14.5g
Medium (5" long)	130g	103	24g
Large (6" long)	180g	143	33g

This standardized measurement comes from the USDA FoodData Central database, the most reliable source for nutritional information in the United States (fdc.nal.usda.gov). When recipes or nutrition labels reference a "medium" sweet potato, they're typically referring to this 130g size.

Complete Nutritional Profile of a Medium Sweet Potato

Beyond calories, sweet potatoes offer impressive nutritional benefits. Here's the complete breakdown for a medium sweet potato (130g) with skin, baked:

• Calories: 103
• Total Fat: 0.1g
• Carbohydrates: 24g
• Dietary Fiber: 3.6g (14% of Daily Value)
• Sugars: 7g
• Protein: 2g
• Vitamin A: 21,907 IU (438% of Daily Value)
• Vitamin C: 19.6mg (22% of Daily Value)
• Manganese: 0.5mg (24% of Daily Value)
• Potassium: 475mg (14% of Daily Value)

What makes sweet potatoes particularly valuable is their exceptional vitamin A content, primarily from beta-carotene, which the body converts to vitamin A as needed. This powerful antioxidant supports vision, immune function, and skin health.

How Cooking Method Affects Calorie Content

The way you prepare your sweet potato significantly impacts its nutritional profile. While the raw vegetable contains the same basic nutrients, cooking methods can alter calorie density and nutrient availability:

• Baked (with skin): 103 calories - preserves most nutrients and fiber
• Boiled: 90 calories - slightly lower calorie count but may leach some water-soluble nutrients
• Roasted: 105-110 calories - similar to baking but may develop natural sugars
• Air-fried: 103 calories - maintains nutritional profile while creating crispy texture
• Microwaved: 103 calories - quickest method with minimal nutrient loss

Adding fats like butter, oil, or marshmallows dramatically increases calorie content. One tablespoon of butter adds 102 calories, effectively doubling the calorie count of your sweet potato. For weight management purposes, consider using spices like cinnamon or herbs for flavor instead of added fats.

Sweet Potatoes vs. Regular Potatoes: A Nutritional Comparison

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

• Glycemic Index: Sweet potatoes have a lower glycemic index (44-50) compared to white potatoes (70-85), making them a better choice for blood sugar management
• Vitamin A: Sweet potatoes provide dramatically more vitamin A (438% DV vs. 0% DV in white potatoes)
• Vitamin C: White potatoes contain slightly more vitamin C (30% DV vs. 22% DV)
• Potassium: Both provide significant potassium, but sweet potatoes edge out white potatoes (14% DV vs. 10% DV)

For those monitoring carbohydrate intake, both contain similar carb amounts per serving, but sweet potatoes' higher fiber content (3.6g vs. 2.3g) helps moderate blood sugar response.

Practical Applications: Incorporating Sweet Potatoes Into Your Diet

Understanding the calorie content is just the beginning. Here's how to practically use this information:

For Weight Management

With 103 calories and 3.6g of fiber, a medium sweet potato makes an excellent base for satisfying, lower-calorie meals. The high fiber content promotes satiety, helping you feel full longer. Try these approaches:

• Replace higher-calorie starches like white rice or pasta with baked sweet potato
• Top with protein sources like grilled chicken or black beans for balanced meals
• Use as a base for "bowl" meals with vegetables and lean protein

For Blood Sugar Management

Despite their natural sweetness, sweet potatoes can be part of a diabetes-friendly diet when portion-controlled. The key is:

• Eating the skin for maximum fiber
• Pairing with protein and healthy fats to slow glucose absorption
• Avoiding excessive added sugars in preparation

For Athletes and Active Individuals

Sweet potatoes provide complex carbohydrates that offer sustained energy. Their potassium content also supports muscle function and recovery. Consider consuming sweet potatoes:

• Before workouts for sustained energy release
• After workouts to replenish glycogen stores
• As part of balanced meal planning for endurance activities

Common Misconceptions About Sweet Potato Calories

Several myths persist about sweet potato nutrition that deserve clarification:

• "Sweet potatoes are too high in sugar for healthy eating" - While they contain natural sugars, their fiber content moderates blood sugar response, making them suitable for most diets when consumed in appropriate portions.
• "All sweet potatoes have the same nutritional value" - Orange-fleshed varieties are highest in beta-carotene, while purple varieties contain different antioxidants. White-fleshed varieties have slightly different nutrient profiles.
• "Sweet potatoes cause weight gain" - No single food causes weight gain; it's about overall calorie balance. Sweet potatoes' high nutrient density makes them a valuable part of weight management diets.

When Sweet Potato Calories Might Not Apply

It's important to recognize context boundaries where the standard nutritional information might not apply:

• Commercial preparations: Restaurant sweet potato fries or casseroles often contain significantly more calories due to added fats and sugars
• Processed products: Sweet potato chips, purees, or canned varieties may have different nutritional profiles
• Individual variations: Sweet potato size, variety, and growing conditions can cause slight variations in nutritional content
• Medical conditions: Those with specific digestive issues may absorb nutrients differently

For precise tracking, especially with medical conditions, weighing your sweet potato or using a food scale provides the most accurate measurement.

How many calories are in a medium sweet potato with skin?

A medium sweet potato (approximately 130g) with skin contains 103 calories when baked. This serving provides 24g of carbohydrates, 3.6g of fiber, and 438% of the daily value for vitamin A.

Does the cooking method affect sweet potato calories?

The basic calorie count remains similar across cooking methods (baking, boiling, roasting, air-frying), staying around 103 calories for a medium sweet potato. However, adding fats like butter or oil significantly increases the calorie content. Boiling may slightly reduce calories but can leach some water-soluble nutrients.

Are sweet potatoes good for weight loss?

Yes, sweet potatoes can be an excellent addition to weight loss diets. With 103 calories and 3.6g of fiber per medium potato, they provide substantial nutrients while promoting satiety. Their high fiber content helps you feel full longer, potentially reducing overall calorie intake when used to replace higher-calorie starches.

How do sweet potatoes compare to regular potatoes nutritionally?

Sweet potatoes contain significantly more vitamin A (438% DV vs. 0% DV) and slightly more fiber than white potatoes. They have a lower glycemic index (44-50 vs. 70-85), making them better for blood sugar management. Both provide similar carbohydrate amounts, but sweet potatoes' higher fiber content helps moderate blood sugar response.

Can diabetics eat sweet potatoes despite their natural sugar content?

Yes, diabetics can include sweet potatoes in their diet when portion-controlled. The key is eating the skin for maximum fiber, pairing with protein and healthy fats to slow glucose absorption, and avoiding excessive added sugars. Their lower glycemic index compared to white potatoes makes them a better carbohydrate choice for blood sugar management.