Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Have you ever wondered if sweet potatoes are as healthy as they taste? Whether you’re counting carbs, watching your calories, or simply looking for smarter food swaps, sweet potatoes have probably landed on your radar. These earthy, naturally sweet roots aren’t just comfort food, they’re also packed with nutrition. But the big question is: How many calories are actually in a sweet potatoes? And does the cooking method make a difference?
Let’s dive into the world of sweet potato calories, break down the nutrition facts, and explore their role in a healthy, balanced diet.
How Many Calories Are in a Sweet Potatoes?
The calorie count in sweet potatoes can vary depending on size and how they’re cooked. On average:
- In a medium sweet potato (about 150g): ~130–150 calories
- In a large sweet potato (about 200g): ~180–200 calories
- Sweet potatoes per 100g: ~86 calories
- Sweet potatoes per cup (mashed): ~250 calories
- Sweet potatoes per ounce: ~24 calories
- Sweet potatoes per slice (approx. 30g): ~26 calories
- Sweet potatoes per gram: ~0.86 calories
So, yes—they’re calorie-dense, but in a good way, offering energy and essential nutrients without the empty calories found in processed foods.
Do Calories in Sweet Potatoes Change After Cooking?
Absolutely! Cooking can slightly change the calorie content of sweet potatoes depending on the method:
- Baked sweet potato calories (medium, with skin): ~130–150
- Boiled sweet potato calories (medium, peeled): ~115–130
- Sweet potato calories by cooking method vary, as baking retains more nutrients while boiling may slightly reduce calories due to water absorption.
Adding oil or butter? That’s where the calories spike. A tablespoon of oil can add over 100 calories, especially in sweet potatoes fries or chips.
Sweet Potato Calories with Skin vs. Without Skin
Is it better to peel or not to peel?
- Sweet potatoes calories with skin: Slightly higher, but packed with fiber
- Sweet potatoes calories without skin: Slightly lower, but less fiber and nutrients
Keeping the skin can aid digestion and keep you feeling full longer, making it a smarter choice for weight loss.
Are Sweet Potatoes Lower in Calories Than Regular Potatoes?
If you’re comparing:
- Sweet potato vs potato calories: A white potato (medium, ~150g) has about 160 calories, while a sweet potato has around 130–150 calories
Not a huge difference—but sweet potatoes offer more fiber, vitamin A, and a lower glycemic index, making them a popular pick for diabetics and the health-conscious alike.
Sweet Potato Macronutrients: What’s Inside?
Besides calories, let’s look at the sweet potato nutrition breakdown per 100g:
- Carbs: ~20g
- Fiber: ~3g
- Protein: ~1.6g
- Fat: ~0.1g
That means sweet potato calories are mostly from carbs, making them an excellent natural source of energy—especially helpful for bodybuilders or those with active lifestyles.
Sweet Potatoes and Weight Loss: A Smart Carb?
Can sweet potatoes actually help you lose weight? Yes—when eaten right.
- Low in fat
- High in fiber = longer satiety
- Nutrient-rich (vitamins A, C, B6, potassium)
Sweet potatoes are a great carb choice for weight loss, especially when boiled, baked, or steamed—just skip the fries and marshmallow toppings!
So, when you’re looking for sweet potatoes calories for weight loss, opt for simple prep and watch portion sizes.
Sweet Potato Nutrition Facts at a Glance
Here’s a quick overview of sweet potato nutrition facts per 100g:
| Nutrient | Amount |
|---|---|
| Calories | ~86 kcal |
| Carbs | ~20g |
| Fiber | ~3g |
| Protein | ~1.6g |
| Fat | ~0.1g |
| Vitamin A | 283% DV |
| Vitamin C | 4% DV |
| Potassium | ~337mg |
Pretty impressive, right? You get a lot of nutrition in a small serving.
Sweet Potato Fries or Chips: What’s the Damage?
If you’re wondering about sweet potato fries or chips, here’s the deal:
- Calories in sweet potatoes fries (medium portion): ~260–400+
- Calories in sweet potatoes chips (per oz): ~160–170
These versions are delicious but often deep-fried, making them high in calories and fat. If you’re craving them, try air frying or baking with a light brush of olive oil.
Should You Eat Sweet Potatoes Daily?
Eating sweet potatoes regularly can benefit your health, thanks to their:
- Rich antioxidant content
- Heart-friendly potassium
- Immune-boosting vitamin A
- Stable energy from complex carbs
They’re perfect for breakfast, lunch, or dinner, roasted, mashed, or tossed in salads. Know More about what happens if you have multiple times in a week.
Conclusion: Small Spud, Big Impact
Sweet potatoes are more than just a tasty side—they’re a nutrient-dense, calorie-smart addition to any diet. Whether you’re counting calories, looking to fuel your workouts, or trying to lose a few pounds, sweet potatoes offer a natural, wholesome solution.
Join Us to get more knowledge about the healthy diet.
