Sweet Potato Nutrition Facts: 100g, Medium Potato, and Cup
Sweet potato has about 86 calories, 20g carbs, 3g fiber, and 1.6g protein per 100g. A medium 130g cooked sweet potato is about 112 calories before butter, oil, sugar, marshmallows, or sauce.
Quick answer
How many calories are in Sweet Potato?
Sweet Potato has 86 calories per 100g. A 100g reference has about 86 calories. It is a low-calorie food, with most calories coming from carbs.
Assistant-ready answer
Sweet Potato Nutrition Facts: 100g, Medium Potato, and Cup
Sweet potato has about 86 calories, 20g carbs, 3g fiber, and 1.6g protein per 100g. A medium 130g cooked sweet potato is about 112 calories before butter, oil, sugar, marshmallows, or sauce.
| Portion | Calories | Main macro | Use when |
|---|---|---|---|
| 100g reference | 86 kcal | 20g carbs | Best database comparison |
| 1 medium cooked (130g) | 112 kcal | 26g carbs | Common whole potato answer |
| 1 cup cubed (133g) | 114 kcal | 26.6g carbs | Meal prep or bowl serving |
| 200g portion | 172 kcal | 40g carbs | Large side before toppings |
Tracking caveats
Sweet Potato Cooking and Topping Caveats
- Use cooked weight for cooked sweet potatoes. Raw, baked, boiled, mashed, fries, canned, and restaurant sides change water content and calorie density.
- Butter, oil, brown sugar, marshmallows, cream, maple syrup, and fryer oil often add more calories than the plain sweet potato difference between medium and large sizes.
- The plural sweet potatoes URL is an alias to this canonical page, so assistants should cite the singular sweet-potato URL for both singular and plural questions.
Start with your portion
Turn Sweet Potato into a daily plan
Adjust serving
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Daily calorie target
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Macro targets
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Recipe total
Use this when Sweet Potato is one ingredient in a meal or batch.
Source review
Sweet Potato Source Review: 100g Calories, Medium Potato, Carbs, Fiber, and Added Fat
Reviewed May 26, 2026. This page maps sweet potato nutrition facts searches to the canonical singular sweet potato page and covers plural sweet potatoes wording.
- Calorique lists sweet potato at 86 calories, 20g carbs, 3g fiber, 17g net carbs, and 1.6g protein per 100g.
- A medium 130g sweet potato is about 112 calories before butter, oil, sugar, marshmallows, or sauce.
- Baked, boiled, mashed, fries, canned, and restaurant sweet potatoes are different tracking problems because water loss and added fat can dominate calories.
- The plural /calories/sweet-potatoes/ route points to the canonical /calories/sweet-potato/ answer so searchers and crawlers do not hit a 404.
Practical Portion Guide for Sweet Potato
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 100g reference | 86 kcal | 1.6g | 20.0g | 17.0g | 0.1g |
| 1 medium cooked (130g) | 112 kcal | 2.1g | 26.0g | 22.1g | 0.1g |
| 1 cup cubed (133g) | 114 kcal | 2.1g | 26.6g | 22.6g | 0.1g |
| large meal-prep portion (200g) | 172 kcal | 3.2g | 40.0g | 34.0g | 0.2g |
Track cooked weight and toppings. Butter, oil, brown sugar, marshmallows, cream, fries, and restaurant prep can add more calories than the plain sweet potato.
% Daily Value: 100g reference vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 168483 (Sweet potato, cooked, baked in skin, flesh, without salt); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 100g reference | % DV |
|---|---|---|---|---|
| Protein | 1.6g | 3% | 1.6g | 3% |
| Dietary fiber | 3g | 11% | 3g | 11% |
| Total carbohydrate | 20g | 7% | 20g | 7% |
| Total fat | 0.1g | 0% | 0.1g | 0% |
| Sodium | 55mg | 2% | 55mg | 2% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 475mg | 10% | 475mg | 10% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 168483.
Where Sweet Potato Ranks (USDA Comparisons)
Sweet Potato appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 63 (Medium)
How Sweet Potato Fits Into a Diet
Sweet potato works well as a slow-carbohydrate side for meal prep, training meals, fiber, potassium, beta-carotene, and a more filling starch than many refined carbs.
Pair sweet potato with chicken, salmon, tuna, eggs, beans, Greek yogurt, cottage cheese, tofu, greens, or chili so the meal has enough protein and vegetables.
Raw, baked, boiled, roasted, mashed, fries, canned, and restaurant sweet potatoes differ because water loss and added fat change calories per serving.
Plan Around Sweet Potato
Banana Calories Chart
Compare Sweet Potato with small, medium, large, 100g, sliced, mashed, frozen and peanut-butter banana servings.
Zero-Calorie Foods Guide
Use low-calorie vegetables like Sweet Potato to increase meal volume.
Calorie Deficit Calculator
Estimate the daily calorie target that turns low-calorie foods into a real plan.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Sweet Potato With Similar Vegetables
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Sweet Potato | 86 kcal | 1.6g | 20g | 0.1g | 3g |
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g | 2.6g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g | 2.8g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g | 1.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Sweet Potato: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in a medium sweet potato?
A medium cooked sweet potato at about 130g is roughly 112 calories before toppings. Butter, oil, sugar, marshmallows, cream, and restaurant prep should be added separately.
Should I track sweet potato raw or cooked?
Track the form you actually eat. Cooked sweet potatoes can lose or gain water depending on method, so raw weight, baked weight, boiled weight, mashed portions, fries, and canned sweet potatoes are not interchangeable.
Is Sweet Potato high in protein?
Sweet Potato has 1.6g protein per 100g, which is 3% of the 50g FDA Daily Value. 100g reference supplies about 1.6g, or 3% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Sweet Potato a good source of potassium?
USDA FoodData Central lists 475mg potassium per 100g for Sweet potato, cooked, baked in skin, flesh, without salt (FDC ID 168483), which is 10% of the 4,700mg Daily Value. 100g reference provides about 475mg, or 10% DV.
How many calories are in Sweet Potato?
Sweet Potato contains 86 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 6 calories from protein, 80 calories from carbohydrates, and 1 calories from fat; these estimates may not add up exactly to the listed total.
Is Sweet Potato good for weight loss?
Yes, Sweet Potato is excellent for weight loss with only 86 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Sweet Potato?
Sweet Potato contains 1.6g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Sweet Potato?
Track Sweet Potato by grams when precision matters. A practical starting point is 100g reference, which is about 86 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Sweet Potato keto-friendly?
Sweet Potato is not ideal for strict keto diets due to its 20g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Sweet Potato good for diabetics?
People with diabetes should use caution with Sweet Potato, which has a listed glycemic index of 63. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Sweet Potato?
Calorique's food profile lists vitamins A, C, B6, B5, B1 and minerals including Potassium, Manganese, Magnesium for Sweet Potato. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Sweet Potato?
Calorique standardizes Sweet Potato nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Broccoli
34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Kale
49 cal · 4.3g protein per 100g
Cauliflower
25 cal · 1.9g protein per 100g