Sweet Potato Calories & Nutrition Facts
High in beta-carotene and fiber, provides sustained energy and supports immune function.
Quick answer
How many calories are in Sweet Potato?
Sweet Potato has 86 calories per 100g. A 1 oz (28g) has about 24 calories. It is a low-calorie food, with most calories coming from carbs.
Practical Portion Guide for Sweet Potato
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 24 kcal | 0.4g | 5.6g | 4.8g | 0.0g |
| 50g snack portion | 43 kcal | 0.8g | 10.0g | 8.5g | 0.1g |
| 100g reference | 86 kcal | 1.6g | 20.0g | 17.0g | 0.1g |
| 200g larger portion | 172 kcal | 3.2g | 40.0g | 34.0g | 0.2g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 63 (Medium)
How Sweet Potato Fits Into a Diet
Sweet Potato can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Sweet Potato
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Sweet Potato: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Sweet Potato?
Sweet Potato contains 86 calories per 100g serving. This includes 6 calories from protein, 80 calories from carbohydrates, and 1 calories from fat.
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 1 oz (28g), which is about 24 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 exercise caution with Sweet Potato, which has a glycemic index of 63. Its carbohydrate content may affect blood sugar levels. Consult your healthcare provider.
What vitamins and minerals are in Sweet Potato?
Sweet Potato is a good source of vitamins A, C, B6, B5, B1 and minerals including Potassium, Manganese, Magnesium. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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