Sweet Potato Calories Calculator
Baked sweet potato contains approximately 90 calories per 100g and is high in fibre and beta-carotene. Sweet potato fries vary widely — baked versions are 190 kcal per 150g; fried versions are 290–360 kcal.
Sweet Potato Calculator
To burn about 112 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
Nutrition Overview
Sweet potatoes are a nutrient-dense root vegetable popular across the USA and UK as a healthier alternative to regular white potatoes. They are naturally high in beta-carotene (which converts to vitamin A), fibre and complex carbohydrates. Calorie count is modest at approximately 86 calories per 100g baked, and they have a lower glycaemic index than white potatoes, making them a popular choice for those managing blood sugar alongside weight.
How to use this calculator
Enter the cooked weight in grams. A medium sweet potato weighs approximately 130g raw (110g cooked after skin). Sweet potato fries at restaurants are typically 150–200g per serving.
Sweet Potato Calories — Complete Breakdown
| Serving | Calories | Protein | Fat | Carbs | Fibre |
|---|---|---|---|---|---|
| Raw sweet potato (100g) | ~86 kcal | 1.6g | 0.1g | 20g | 3g fibre |
| Baked sweet potato (100g, flesh only) | ~90 kcal | 2g | 0.1g | 21g | 3.3g |
| Medium sweet potato, baked (150g, flesh) | ~135 kcal | 3g | 0.2g | 31g | 5g |
| Boiled sweet potato (100g, peeled) | ~76 kcal | 1.4g | 0.1g | 18g | 2.5g |
| Sweet potato fries, baked (150g) | ~190 kcal | 2.5g | 4g | 36g | 4g |
| Sweet potato fries, fried (150g) | ~290–360 kcal | 2.5g | 14–20g | 40g | 4g |
| Sweet potato with butter (1 tsp added) | Add +34 kcal | — | 3.8g added fat | — | — |
Sweet Potato vs Regular Potato
| Variety and Method | Calories | Fibre | Notes |
|---|---|---|---|
| Sweet potato, baked (100g) | ~90 kcal | 3.3g fibre | High beta-carotene |
| White potato, baked (100g) | ~94 kcal | 2.2g fibre | Lower GI sweet potato |
| Sweet potato, boiled (100g) | ~76 kcal | 2.5g fibre | Lowest calorie method |
| White potato, boiled (100g) | ~87 kcal | 1.8g fibre | Similar calories |
Sweet Potato for Weight Loss
Sweet potatoes are naturally satisfying due to their fibre content (3–5g per medium potato) and water retention. A medium baked sweet potato (150g flesh) provides 135 calories and 5g fibre — a filling, low-calorie side dish. Research shows that high-fibre foods like sweet potatoes slow gastric emptying, which prolongs satiety and reduces the likelihood of overeating after a meal. Their natural sweetness also reduces the tendency to add butter or sauces compared to plain white potatoes.
Sweet Potato for Athletes
Sweet potatoes are a preferred carbohydrate source for many athletes and active individuals because of their sustained energy release (lower glycaemic index than white rice or white potato) and their high vitamin and mineral content — including potassium (475mg per medium potato) which supports muscle function and reduces cramping.
🥗 Lower Calorie: Boil sweet potato instead of baking to reduce calories by approximately 14 kcal per 100g (76 vs 90 kcal). Boiling also reduces the glycaemic index slightly further. A 150g boiled serving with herbs and lemon is only 114 calories.
💪 Higher Protein: Pair a 150g baked sweet potato with 150g of cottage cheese or 100g of tuna — adds 25–30g protein for approximately 120–165 additional calories. A complete meal under 300 calories.
🔄 Smarter Swap: Top your sweet potato with plain 0% Greek yogurt and chives instead of butter and sour cream. Saves 100 calories per tablespoon of butter replaced, and adds 10g protein from 100g yogurt.
Burn This Food
To burn ~135 kcal (70 kg adult):
| Activity | Duration |
|---|---|
| Brisk walking | ~31 min |
| Jogging | ~16 min |
| Cycling | ~19 min |
| Swimming | ~18 min |
FAQs
How many calories in a sweet potato?
A medium baked sweet potato (150g flesh) contains approximately 135 calories. Per 100g baked: approximately 90 calories. Boiled sweet potato is slightly lower at 76 kcal per 100g.
Is sweet potato lower in calories than regular potato?
Sweet potato (90 kcal/100g baked) and white potato (94 kcal/100g baked) are very similar in calorie count. The meaningful difference is sweet potato's higher beta-carotene content, slightly higher fibre, and modestly lower glycaemic index.
How many calories in sweet potato fries?
Baked sweet potato fries are approximately 190 calories per 150g serving. Deep-fried sweet potato fries are 290–360 calories for the same serving due to oil absorption. Homemade baked fries with a light spray of oil are the lowest-calorie option.
Are sweet potatoes good for weight loss?
Yes — sweet potatoes are high in fibre and water content, which promotes satiety at relatively low calorie cost. A medium baked sweet potato (135 kcal, 5g fibre) is an excellent filling carbohydrate for calorie-controlled diets.
📊 Data source: USDA FoodData Central. Values are estimates. See Methodology.