Sweet potatoes are tasty and healthy. Many people search for sweet potato calories because they want to eat smart. These orange veggies are not just for holidays. They fit into daily meals. Sweet potato calories are low, so they help with weight management.
But there’s more to them. They have vitamins and fiber too. This article breaks it down simply. You’ll learn how many calories in a sweet potato. We’ll cover nutrition facts and recipes. Plus, compare them to regular potatoes.
If you’re curious about sweet potato carbs and calories, keep reading. We’ll use facts from trusted sources like USDA and Healthline. By the end, you’ll see why sweet potatoes are great for health.
How Many Calories in a Sweet Potato
Let’s start with the basics. Sweet potato calories vary by size. A small sweet potato has about 60 calories. A medium one has 100 to 112 calories. For a large sweet potato, expect around 160 calories. These numbers come from raw or basic cooked versions. The USDA says a medium sweet potato (130 grams) has 112 calories. That’s not much for a filling food.
What about sweet potato calories per 100g? It’s 86 calories for raw sweet potatoes. This helps if you measure food. For example, if you eat half a cup, that’s less than 50 calories. Sweet potatoes are mostly water and carbs. That’s why sweet potato calories stay low.
Size matters a lot. A medium sweet potato is about 5 inches long. It weighs 130 grams. How many calories in a medium sweet potato? Around 112. If it’s bigger, add more calories. Always check labels if buying canned. They might have added sugar.
Skin on or off? Sweet potato calories with skin are similar. The skin adds fiber but few calories. Eat the skin for extra nutrients. It’s healthy.
In short, sweet potato calories make them a smart pick. They give energy without too many calories. Next, see how cooking changes things.
Calories in Cooked Sweet Potatoes
Cooking affects sweet potato calories a bit. Let’s look at methods.
First, calories in baked sweet potatoes. A medium baked sweet potato has 103 calories. Baking keeps it simple. No added fat. Just poke holes and bake at 400 degrees for 45 minutes. The skin gets crispy.
What about calories in boiled sweet potato? It’s similar, around 100 for medium. Boiling makes them soft. Good for mashing. No extra calories if plain.
Roasted sweet potato calories are low too. Cube them, add a little oil, and roast. Per 100g, about 90 calories. Oil adds some, so use spray.
Mashed sweet potato calories? One cup has 180 to 200. That’s without butter. Add milk or butter, calories go up. Keep it light for dieting.
Calories in sweet potato fries? Higher, around 150 per serving. Frying adds fat. Bake them instead for less.
Sweet potato calories without skin are almost the same. Skin has fiber, not calories.
Overall, cooked sweet potato calories stay under 120 for medium. Choose baking or boiling for the lowest. This helps if tracking sweet potato calories for weight loss.
Sweet Potato Nutrition Facts
Sweet potato nutrition facts go beyond calories. They are packed with good stuff.
A medium sweet potato has 112 calories. Carbs: 26 grams. Protein: 2 grams. Fat: 0 grams. Sweet potato fiber content is 4 grams. That’s high for such low calories.
Vitamins shine. Vitamin A: Over 100% daily need. From beta-carotene. Good for eyes. Vitamin C: 25%. Helps the immune system.
Minerals too. Potassium: 15% daily. Manganese and more.
The amount of sweet potato protein is small. But with fiber, it fills you.
Nutrition breakdown of sweet potatoes shows balance. Sweet potato carbs and calories are mostly from good carbs. They are complex, not sugary.
Per serving, sweet potato nutrition is top. One cup baked: 180 calories, 41 carbs, 7 fiber.
| Nutrient | Amount per Medium Sweet Potato | % Daily Value |
| Calories | 112 | – |
| Carbs | 26g | 9% |
| Protein | 2g | 4% |
| Fiber | 4g | 14% |
| Vitamin A | 961 mcg | 107% |
| Vitamin C | 19.6 mg | 22% |
This table shows why sweet potatoes are nutritious. Sweet potato calories and macros explained: Low fat, high vitamins.
Eat them for health. Sweet potato vitamin A benefits include better vision and skin.
Sweet Potato vs Regular Potato Calories
How do sweet potato calories compare to regular potatoes?
Sweet potato calories per 100g: 86. Regular potato: 77 to 93. Similar.
A medium sweet potato: 112 calories. Medium white potato: 110.
Nutritional comparison between sweet potato and white potato: Sweet has more vitamin A. White has more potassium.
Sweet potato vs regular potato calories are close. But sweets have better antioxidants.
Are sweet potatoes good carbs? Yes, complex. Regular too, but sweet lower GI.
Does sweet potato make you gain weight? No, if eaten right. Same as regular.
For dieting, both work. Sweet potato diet benefits for fitness: More vitamins.
Choose based on taste. Both are low calorie.
Is Sweet Potato Good for Weight Loss
Is sweet potato good for weight loss? Yes, research suggests yes.
Sweet potato calories are low. High fiber fills you. You eat less.
How sweet potatoes help in dieting: Slow digest. No blood sugar spike.
Studies show fiber-rich foods aid weight loss. Sweet potatoes have 4g fiber per medium.
How many calories in a medium sweet potato? 112. Good for calorie control.
Do they make you gain weight? No, unless topped with butter.
For weight loss, eat boiled. Low-calorie sweet potato recipes help.
Purple ones may reduce fat cells.
Overall, sweet potatoes support weight loss. Pair with protein.
Health Benefits of Eating Sweet Potatoes
First, gut health. Fiber helps digestion. Antioxidants boost good bacteria.
Eye health. Vitamin A prevents issues.
Brain function. Anthocyanins reduce inflammation.
Immune boost. Beta-carotene to vitamin A helps fight germs.
Cancer prevention. Antioxidants may lower risk. Studies on purple types show promise.
Heart health. Lowers bad cholesterol.
Diabetes management. Low GI when boiled.
Sweet potato calories are low, but benefits are high.
Eat varied colors for more perks.
Disclaimer: Not medical advice. See doctor for health concerns.
Low-Calorie Sweet Potato Recipes
Try these low-calorie sweet potato recipes.
First, simple baked goods. Poke, bake for 45 min. 103 calories. Top with herbs.
Roasted cubes. Cut, toss in oil, roast. Add salt. Under 100 calories per cup.
Mashed: Boil, mash plain. 180 per cup.
Sweet potato fries: Bake slices. 150 calories serving.
Salad: Cube boiled, add greens. Low cal dressing.
These keep sweet potato calories low.
FAQs
How many calories are in a sweet potato?
A medium has 112 calories. Varies by size.
Calories in sweet potato fries?
About 150 per serving if baked.
Sweet potato calories with skin?
Same as without, around 103 baked.
Is sweet potato good for weight loss?
Yes, high fiber helps fullness.
Sweet potato nutrition per serving?
112 cal, 26g carbs, 4g fiber.
Key Citations:
- USDA Sweet Potato Nutrition
- Healthline Sweet Potatoes
- Nutritionix Calories
- WebMD Benefits
- Healthline Benefits
- Verywell Fit Baked
- FatSecret Calories
- Healthline Weight Loss
- Potato Goodness Comparison
- Allrecipes Roasted
Read More: How Many Calories Are in an Egg
