Sweet Potato Calories,
Sweet Potato Nutrition

How many calories in a Sweet Potato? See below, the Sweet Potato calories for the different serving sizes. We provide you with the Sweet Potato nutrition facts and the health benefits of Sweet Potato to help you to lose weight and eat a healthy diet.

Sweet Potato belongs to the Convolvulaceae family and is an important root vegetable, large in size, starchy, with a sweet taste. According to a study conducted by the Center for Science in the Public Interest in 1992, Sweet Potato contains more: fiber, complex carbohydrates, protein, vitamins A, C, iron and calcium, than any other vegetable.

This orange fleshed Sweet Potato has more beta-carotene than those with light colored flesh.

Sweet Potato benefits include improved blood sugar level regulation including people who have type 2 diabetes. Additionally, it has anti-inflammatory properties which are good for stomach ulcers and inflamed conditions of the colon. Vitamins A and C are powerful antioxidants and may help to prevent the growth of cancer cells.

We have several calorie tables below depending on your preferred method of cooking. We also have a nutrition table comparing the nutrients for either boiling or baking this vegetable. At the very bottom of this page is a link to a simple, quick and delicious recipe.

See our vegetable calories comparison chart to compare the Sweet Potato calories with the other calories in vegetables.

Also, have a look how nutritious Sweet Potatoes are in comparison to the other vegetable nutrition facts.

All of our calorie and nutrition information is provided by the US Department of Agriculture.

Calories in a Sweet Potato

Sweet potato, raw, unprepared

Refuse: 28% (Parings and trimmings)
Scientific Name: Ipomoea batatas

Serving Size

Calories per Serving

100 grams86 kcal (359 kJ)
1 cup, cubes, 133 grams114 kcal (477 kJ)
1 sweetpotato, 5" long, 130 grams112 kcal (467 kJ)

Sweet potato, cooked, boiled, without skin

Refuse: 0%
Common Name: Sweetpotato

Serving Size

Calories per Serving

100 grams76 kcal (320 kJ)
1 cup, mashed, 328 grams249 kcal (1050 kJ)
1 medium, 151 grams115 kcal (483 kJ)

Sweet potato, cooked, boiled, without skin, with salt

Refuse: 0%
Common Name: Sweetpotato

Serving Size

Calories per Serving

100 grams76 kcal (320 kJ)
1 cup, mashed, 328 grams249 kcal (1050 kJ)
1 medium, 151 grams115 kcal (483 kJ)

Sweet potato, cooked, baked in skin, with or without salt

Refuse: 22% (Skin)
Common Name: Sweetpotato

Serving Size

Calories per Serving

100 grams92 kcal (386 kJ)
1 medium (2" dia, 5" long, raw), 114 grams105 kcal (440 kJ)
0.5 cup, mashed, 100 grams92 kcal (386 kJ)

Sweet potato, frozen, cooked, baked, without salt

Refuse: 0%
Common Name: Sweetpotato

Serving Size

Calories per Serving

100 grams100 kcal (419 kJ)
1 cup, cubes, 176 grams176 kcal (737 kJ)

Snacks, sweet potato chips

Refuse: 0%
Common Name: Sweetpotato

Serving Size

Calories per Serving

100 grams496 kcal (2074 kJ)
1 oz, 28.35 grams141 kcal (588 kJ)
Source: USDA National Nutrient Database for Standard Reference


Sweet Potato Nutrition

Sweet Potato nutritional value per 100 g (3.5 oz)
Scientific Name: Ipomoea batatas
Proximates:
Sweet Potato NutrientsSweet Potato, cooked, baked in skin, flesh, without saltSweet Potato, cooked, boiled, without skin
Water75.78 g80.13 g
Energy378 kJ (90 kcal)320 kJ (76 kcal)
Protein2.01 g1.37 g
Carbohydrates20.71 g17.72 g
Total Fat:0.15 g0.14 g
Fiber3.3 g2.5 g
Sugars, total6.48 g5.74 g
Starch, total7.05 g5.22 g
Minerals:
Calcium, Ca38 mg (3.8%)27 mg (2.7%)
Iron, Fe0.69 mg (3.83%)0.72 mg (4%)
Magnesium, Mg27 mg (6.75%)18 mg (4.5%)
Phosphorus, P54 mg (5.54%)32 mg (3.2%)
Potassium, K475 mg (10%)230 mg (4.94%)
Sodium, Na36 mg (1.5%)27 mg (1.13%)
Zinc, Zn0.32 mg (2.13%)0.2 mg (1.33%)
Copper, Cu0.161 mg (8.05%)0.094 mg (4.7%)
Manganese, Mn0.497 mg (24%)0.266 mg (13%)
Selenium, Se0.2 mcg (0.29%)0.2 mcg (0.29%)
Vitamins:
Vitamin C19.6 mg (32%)12.8 mg (21%)
Thiamin (Vit. B1)0.107 mg (7.13%)0.056 mg (3.73%)
Riboflavin (Vit. B2)0.106 mg (6.24%)0.047 mg (2.76%)
Niacin (Vit. B3)1.487 mg (7.44%)0.538 mg (2.69%)
Pantothenic acid (B5)0.884 mg (8.84%)0.581 mg (5.81%)
Vitamin B60.286 mg (14%)0.165 mg (11%)
Folate (Vit. B9)6 mcg (1.5%)6 mcg (1.5%)
Vitamin A19218 iu (384%)15740 iu (314%)
Vitamin E0.71 mg (5.92%)0.94 mg (7.83%)
Vitamin K2.3 mcg (2.88%)2.1 mcg (2.63%)
Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference







Sweet Potato Recipes

Sweet Potato Soup Recipe

Sweet Potato Soup

Make this delicious Sweet Potato soup in just 25 minutes including all prep. Just 170 calories. Can be served warm or cold




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