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How Many Calories in Sweet Potato?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 24 kcal | 0.5g |
| 100g | 86 kcal | 1.6g |
| 1 medium | 114 kcal | 2.1g |
A sweet potato contains 86 calories per 100g. A typical 1 medium (133g) provides about 114 calories. Sweet Potato is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Sweet Potato Nutrition Facts
| Nutrient | Per 100g | Per serving (133g) |
|---|---|---|
| Calories | 86 kcal | 114 kcal |
| Protein | 1.6g | 2.1g |
| Carbohydrates | 20.1g | 26.7g |
| of which Sugars | 4.2g | 5.6g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 3.0g | 4.0g |
| Sodium | 55.0mg | 73mg |
| Potassium | 337.0mg | 448mg |
| Calcium | 30.0mg | 40mg |
| Iron | 0.6mg | 0.8mg |
| Vitamin C | 2.4mg | 3.2mg |
| Vitamin A | 709.0µg | 943µg |
| Selenium | 0.6µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of fibre (11% DV)
- Low in saturated fat (0% DV)
- Low in sodium (2% DV)
- High in vitamin A (79% DV) — an excellent source
- Calories: 4% DV
- Protein: 3% DV
- Carbohydrates: 7% DV
- Fibre: 11% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 2% DV
- Potassium: 7% DV
- Calcium: 2% DV
- Iron: 3% DV
- Vitamin C: 3% DV
- Vitamin A: 79% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking sweet potato
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Have a cat or dog? Check whether sweet potato is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out sweet potato for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in sweet potato per 100g?
Sweet Potato contains 86 calories per 100g, based on USDA reference data.
Is sweet potato high in calories?
A 1 medium of sweet potato (133g) has around 114 calories — roughly 6% of a 2,000-calorie daily intake.
Is sweet potato good for weight loss?
At 86 calories per 100g, sweet potato is relatively low in calories and can fit well into a weight-loss diet. A 1 medium provides about 114 calories.
How much protein is in sweet potato?
Sweet Potato contains 1.6g of protein per 100g.
Is sweet potato a good source of fibre?
Yes — sweet potato provides 3.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does sweet potato compare to sweetcorn?
Sweet Potato has 86 calories per 100g, close to sweetcorn at 86 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of sweet potato for 20g of protein?
With 1.6g of protein per 100g, you'd need roughly 1250g of sweet potato to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to sweet potato by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet Potato (this page) | 86 kcal | 1.6g | 20.1g | 0.1g |
| Sweetcorn | 86 kcal | 3.3g | 18.7g | 1.4g |
| Potatoes, Boiled, Cooked without Skin, Flesh, without Salt | 86 kcal | 1.7g | 20.0g | 0.1g |
| Potatoes, Boiled, Cooked without Skin, Flesh, with Salt | 86 kcal | 1.7g | 20.0g | 0.1g |
| Corn, Sweet, White, Raw | 86 kcal | 3.2g | 19.0g | 1.2g |
| Potatoes, Boiled, Cooked in Skin, Flesh, without Salt | 87 kcal | 1.9g | 20.1g | 0.1g |
| Potatoes, Boiled, Cooked in Skin, Flesh, with Salt | 87 kcal | 1.9g | 20.1g | 0.1g |
More kit for sweet potato tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.