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.

Sweet potato, raw, unprepared

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

Serving Size	Calories per Serving
100 grams	86 kcal (359 kJ)
1 cup, cubes, 133 grams	114 kcal (477 kJ)
1 sweetpotato, 5" long, 130 grams	112 kcal (467 kJ)

Sweet potato, cooked, boiled, without skin

Refuse: 0%
Common Name: Sweetpotato

Serving Size	Calories per Serving
100 grams	76 kcal (320 kJ)
1 cup, mashed, 328 grams	249 kcal (1050 kJ)
1 medium, 151 grams	115 kcal (483 kJ)

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

Refuse: 0%
Common Name: Sweetpotato

Serving Size	Calories per Serving
100 grams	76 kcal (320 kJ)
1 cup, mashed, 328 grams	249 kcal (1050 kJ)
1 medium, 151 grams	115 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 grams	92 kcal (386 kJ)
1 medium (2" dia, 5" long, raw), 114 grams	105 kcal (440 kJ)
0.5 cup, mashed, 100 grams	92 kcal (386 kJ)

Sweet potato, frozen, cooked, baked, without salt

Refuse: 0%
Common Name: Sweetpotato

Serving Size	Calories per Serving
100 grams	100 kcal (419 kJ)
1 cup, cubes, 176 grams	176 kcal (737 kJ)

Snacks, sweet potato chips

Refuse: 0%
Common Name: Sweetpotato

Serving Size	Calories per Serving
100 grams	496 kcal (2074 kJ)
1 oz, 28.35 grams	141 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 Nutrients	Sweet Potato, cooked, baked in skin, flesh, without salt	Sweet Potato, cooked, boiled, without skin
Water	75.78 g	80.13 g
Energy	378 kJ (90 kcal)	320 kJ (76 kcal)
Protein	2.01 g	1.37 g
Carbohydrates	20.71 g	17.72 g
Total Fat:	0.15 g	0.14 g
Fiber	3.3 g	2.5 g
Sugars, total	6.48 g	5.74 g
Starch, total	7.05 g	5.22 g
Minerals:
Calcium, Ca	38 mg (3.8%)	27 mg (2.7%)
Iron, Fe	0.69 mg (3.83%)	0.72 mg (4%)
Magnesium, Mg	27 mg (6.75%)	18 mg (4.5%)
Phosphorus, P	54 mg (5.54%)	32 mg (3.2%)
Potassium, K	475 mg (10%)	230 mg (4.94%)
Sodium, Na	36 mg (1.5%)	27 mg (1.13%)
Zinc, Zn	0.32 mg (2.13%)	0.2 mg (1.33%)
Copper, Cu	0.161 mg (8.05%)	0.094 mg (4.7%)
Manganese, Mn	0.497 mg (24%)	0.266 mg (13%)
Selenium, Se	0.2 mcg (0.29%)	0.2 mcg (0.29%)
Vitamins:
Vitamin C	19.6 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 B6	0.286 mg (14%)	0.165 mg (11%)
Folate (Vit. B9)	6 mcg (1.5%)	6 mcg (1.5%)
Vitamin A	19218 iu (384%)	15740 iu (314%)
Vitamin E	0.71 mg (5.92%)	0.94 mg (7.83%)
Vitamin K	2.3 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

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Sweet Potato Recipes

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