How Many Calories Are in a Sweet Potato?
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Wondering how many calories are in a sweet potato? The short answer: a medium plain sweet potato has about 100 calories, or roughly 86 calories per 100 grams. That makes it a filling, nutrient-dense carb for the calorie count, especially considering the fiber, potassium, and vitamin A that come along for the ride.
Sweet Potato Calories by Size
Calories scale with size, so here are typical values for a plain baked sweet potato with the skin:
| Serving | Approx. Weight | Calories |
|---|---|---|
| Per 100g | 100g | ~86 |
| Small | ~60g | ~54 |
| Medium | ~130g | ~112 |
| Large | ~180g | ~162 |
| 1 cup, cubed | ~200g | ~180 |
| 1 cup, mashed | ~250g | ~215 |
What Changes the Calorie Count
- Size and weight. The single biggest factor. A large sweet potato can have three times the calories of a small one.
- Skin on or off. The skin barely adds calories but adds fiber, so keeping it on is a smart trade.
- How you cook it. This is where the number can balloon. Baking, boiling, and steaming keep it around that 100-calorie mark. Frying, or adding butter, brown sugar, and marshmallows, can double or triple it.
Baked vs. Fried: A Big Difference
A plain baked medium sweet potato is about 100 calories. Turn that same potato into deep-fried fries and you can easily land at 200 to 300 calories per serving once the oil is factored in, with a lot more fat and salt. So if you are watching calories, the vegetable itself is rarely the problem. The preparation is. For the full nutrient picture, see our complete guide to sweet potatoes, and for the fiber side of the story, how much fiber is in a sweet potato.
Are Sweet Potatoes Good for Weight Management?
They can be a helpful choice. For about 100 calories you get real fiber that helps you feel full, plus a slow, steady kind of energy rather than a quick spike. As always, portion size and what you add to them decide the outcome, but as far as carbs go, a sweet potato gives you a lot of nutrition per calorie.
Frequently Asked Questions
How many calories are in a small sweet potato?
About 54 calories for a small (roughly 60g) one, plain and baked.
Are sweet potatoes high in calories?
No. At around 86 calories per 100g they are a moderate, nutrient-dense carb, similar to a white potato.
Does the skin add calories?
Very few, and it adds fiber and nutrients, so it is worth keeping on.
Snack-Size Sweet Potato
Want the sweet potato in a portion-friendly, grab-and-go form? Yammy chewy dried sweet potato sticks come in a single serving with 4g of fiber and 3g of protein, made from real sweet potato and naturally vegan and gluten-free. An easy way to enjoy it without heating up the oven.