One Sweet Potato Calories: Exact Count by Size (USDA Data)

One medium sweet potato (130g, about 5 inches long) contains approximately 103 calories, 24g of carbohydrates, 2.3g of fiber, and is an exceptional source of vitamin A providing 438% of your daily value. This nutrient-dense root vegetable offers substantial health benefits while fitting comfortably within most dietary plans.

Understanding the precise nutritional profile of sweet potatoes helps you make informed dietary choices without unnecessary guesswork. Whether you're tracking calories for weight management, optimizing athletic performance, or simply eating more consciously, knowing exactly what's in your food matters.

How Many Calories in Different Sweet Potato Sizes?

The calorie count in sweet potatoes varies significantly based on size. Using data from the USDA FoodData Central database, here's an accurate breakdown of calories by common serving sizes:

Sweet Potato Size	Weight (grams)	Calories	Carbohydrates	Fiber
Small (3" long)	85g	56	13g	1.5g
Medium (5" long)	130g	103	24g	2.3g
Large (6" long)	180g	162	37g	3.8g
Cup of mashed	200g	180	41g	5.6g

This factual reference comes directly from the USDA's comprehensive FoodData Central database, the gold standard for nutritional information in the United States. When tracking your intake, always consider the actual size of your sweet potato rather than guessing.

Complete Nutritional Profile Beyond Calories

While calorie count matters, sweet potatoes offer remarkable nutritional density that makes them valuable beyond simple energy measurement. One medium sweet potato delivers:

• Vitamin A: 21,907 IU (438% of Daily Value) - crucial for vision and immune function
• Vitamin C: 22.3mg (25% DV) - supports immune health and collagen production
• Manganese: 0.6mg (27% DV) - important for bone health and metabolism
• Vitamin B6: 0.4mg (20% DV) - supports brain health and metabolism
• Potassium: 475mg (14% DV) - essential for heart and muscle function

Unlike many starchy foods, sweet potatoes have a low glycemic load (14 for a medium potato), meaning they release energy gradually without causing blood sugar spikes. This characteristic makes them suitable for most dietary approaches when consumed in appropriate portions.

How Cooking Methods Impact Nutritional Value

Your preparation method significantly affects both the calorie density and nutrient availability of sweet potatoes. Research from the National Institutes of Health shows:

• Boiling: Preserves the highest amount of antioxidants (up to 92% retention) but may leach some water-soluble nutrients into cooking water
• Baking: Concentrates natural sugars, slightly increasing calorie density per gram while enhancing certain antioxidant compounds
• Steaming: Offers the best balance, preserving most nutrients while improving beta-carotene absorption
• Frying: Dramatically increases calorie content (adding 100+ calories per serving) and creates potentially harmful compounds

For maximum nutritional benefit with minimal added calories, try steaming cubed sweet potatoes for 15-20 minutes or boiling with the skin on to preserve nutrients.

Sweet Potato vs Regular Potato: Nutritional Comparison

Many people wonder how sweet potatoes compare to regular white potatoes. While both are nutrient-dense, sweet potatoes offer distinct advantages:

• Vitamin A: Sweet potatoes contain massive amounts of beta-carotene (converted to vitamin A), while white potatoes have virtually none
• Glycemic Index: Sweet potatoes generally have a lower glycemic index (44-50) compared to white potatoes (70-85)
• Fiber Content: Sweet potatoes typically contain 10-20% more fiber than white potatoes of equivalent size
• Vitamin C: White potatoes actually contain slightly more vitamin C, but sweet potatoes offer more stable vitamin C retention during cooking

Both can be part of a healthy diet, but sweet potatoes provide more consistent micronutrient density, particularly for vitamin A and certain antioxidants.

Practical Applications: Incorporating Sweet Potatoes Into Your Diet

Knowing the calorie count is just the beginning. Here's how to strategically include sweet potatoes in various dietary approaches:

• For weight management: Enjoy one medium sweet potato (103 calories) as your carbohydrate source at dinner with lean protein and non-starchy vegetables
• For athletic performance: Consume 1.5 cups of mashed sweet potato (270 calories) 2-3 hours before endurance activities for sustained energy
• For blood sugar control: Pair sweet potatoes with healthy fats (like olive oil or avocado) and protein to further reduce glycemic impact
• For maximum nutrient absorption: Add a small amount of fat (1 teaspoon of olive oil) when eating sweet potatoes to enhance absorption of fat-soluble vitamins

Remember that sweet potatoes are nutrient-dense whole foods, not just "carbs to count." Their rich vitamin and mineral profile provides substantial health benefits that extend far beyond their calorie content.

Common Questions About Sweet Potato Nutrition

Many people have specific questions about incorporating sweet potatoes into their nutritional plans. Here are evidence-based answers to the most frequent inquiries:

Do sweet potatoes have more calories than white potatoes?

A medium sweet potato (130g) contains about 103 calories, while a similar-sized white potato has approximately 115 calories. The difference is minimal, but sweet potatoes offer significantly more vitamin A and fiber per calorie.

Are sweet potatoes good for weight loss?

Yes, sweet potatoes can support weight loss when consumed in appropriate portions. Their high fiber content (2.3g per medium potato) promotes satiety, and their low glycemic load helps maintain stable blood sugar levels, reducing cravings. One medium sweet potato fits comfortably within most calorie-controlled diets.

Does the skin of a sweet potato add significant calories?

No, the skin adds minimal calories but significant nutritional value. The skin contains additional fiber and antioxidants. A medium sweet potato with skin has about 103 calories, while without skin it's approximately 98 calories - but you lose valuable nutrients by removing the skin.

How do sweet potato fries compare to regular fries nutritionally?

Baked sweet potato fries (1 cup) contain about 150 calories, 30g carbs, and significant vitamin A. Deep-fried regular French fries (1 cup) contain approximately 190 calories, 25g carbs, and minimal vitamins. However, commercially prepared sweet potato fries are often fried in unhealthy oils and heavily salted, reducing their nutritional advantage.