How many calories are in a sweet potato?
A medium sweet potato (130 g) has 112 calories. Per 100 grams, sweet potato has 86 calories. A medium sweet potato is about 26 g of carbohydrate with 4 g of fiber, 2 g of protein, and one of the densest sources of vitamin A in the food supply. Plain, it is a lean carbohydrate. Loaded, it is not.
Sweet Potato nutrition facts
| Nutrient | Per medium sweet potato (130 g) | Per 100 g |
|---|---|---|
| Calories | 112 | 86 |
| Protein | 2 g | 1.6 g |
| Carbohydrate | 26.1 g | 20.1 g |
| Fiber | 3.9 g | 3 g |
| Sugar | 5.4 g | 4.2 g |
| Fat | 0.1 g | 0.1 g |
| Vitamin A | 18460 IU | 14200 IU |
| Potassium | 438 mg | 337 mg |
| Vitamin C | 3 mg | 2 mg |
Values from Sweet potato, raw, unprepared (USDA FoodData Central, FDC ID 168482). Figures vary with variety, ripeness, and preparation.
The calories you might not be counting
Raw and plain, a medium sweet potato is about 112 calories, so preparation is the whole story. Sweet potato fries deep-fried in oil run 150 to 250 calories per cup once the oil soaks in. A "loaded" baked sweet potato with butter, brown sugar, and marshmallow can triple the base. Even a modest pat of butter and a drizzle of maple adds around 150. Forkd catches the oil and the toppings that turn a 112-calorie root into a 400-calorie side, which a photo tagged "sweet potato" would never capture on its own.
Calories by size
Sweet potatoes vary a lot by size. USDA's 5-inch reference is 130 g (about 112 calories), but a large one can reach 250 to 300 g, roughly 215 to 260 calories before anything is added. Baking drives off water, so the calories per gram rise even as the potato looks smaller on the plate.
| Size | Weight | Calories |
|---|---|---|
| Sweet potato, 5" long | 130 g | 112 |
| Cup, cubes | 133 g | 114 |
Scanning a sweet potato with Forkd catches the exact portion and the hidden extras this page just described, the oil, the dressing, the topping a photo alone would miss.
Sweet Potato calories: common questions
Is a sweet potato good for weight loss?
A medium sweet potato is about 112 calories with 4 g of fiber and more than a full day of vitamin A. Baked or boiled without added fat, it is filling and nutrient-dense. Fries and loaded toppings change the math.
How many calories are in a baked sweet potato?
Baking drives off water rather than adding calories, so a medium baked sweet potato is still roughly 110 to 130 calories plain. Butter, brown sugar, or marshmallow can double or triple that.
Are sweet potatoes healthier than regular potatoes?
They are similar in calories. Sweet potatoes carry far more vitamin A and slightly more fiber, while white potatoes have more potassium. Both are healthy plain, and preparation decides the outcome.
How many carbs are in a sweet potato?
A medium raw sweet potato has about 26 g of carbohydrate, including 4 g of fiber and 5 g of natural sugar.
Keep going
Sources: Sweet potato, raw, unprepared (USDA FoodData Central, FDC ID 168482). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice, diagnosis, or treatment. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.