Foods · Vegetables
Calories in sweet potato
Sweet potato: about 90 calories per 100 g. A portion of 1 medium (114 g) has about 103 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 90 | 2 g | 20.7 g | 0.2 g |
| 1 cup | 200 g | 180 | 4 g | 41.4 g | 0.3 g |
| 1 large | 180 g | 162 | 3.6 g | 37.3 g | 0.3 g |
| 1 medium (2" dia, 5" long, raw) | 114 g | 103 | 2.3 g | 23.6 g | 0.2 g |
| 1 small | 60 g | 54 | 1.2 g | 12.4 g | 0.1 g |
Where the calories come from
- Protein 9%
- Carbs 90%
- Fat 1%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 90 kcal |
| Protein | 2 g |
| Carbohydrate | 20.7 g |
| of which sugars | 6.5 g |
| Fibre | 3.3 g |
| Fat | 0.2 g |
| of which saturated | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 36 mg |
| Potassium | 475 mg |
| Calcium | 38 mg |
| Iron | 0.7 mg |
| Vitamin C | 19.6 mg |
| Water | 75.8 g |
How it compares with other vegetables
Among the 28 vegetables listed on this site, sweet potato ranks number 26 from the lowest in calories per 100 g, and number 12 from the highest in protein per 100 g.
Fewer calories per 100 g
- Corn 86 cal
- Green peas 81 cal
- Sweet corn (canned) 67 cal
More calories per 100 g
- Baked potato 93 cal
- Garlic 149 cal
What 103 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of sweet potato (1 medium, 103 calories) equals about 23 minutes of walking or 11 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Sweet potato, cooked, baked in skin, flesh, without salt”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in sweet potato (1 medium)?
About 103 calories (≈). That is 1 medium (114 g) of sweet potato, using the USDA reference value of 90 calories per 100 g.
How many calories are in 100 grams of sweet potato?
About 90 calories (≈). One ounce (28 g) is about 26 calories.
How much protein is in sweet potato?
2 g per 100 g, and about 9% of its calories come from protein (≈). A portion of 1 medium has about 2.3 g.
Source
- USDA FoodData Central, SR Legacy: Sweet potato, cooked, baked in skin, flesh, without salt (FDC ID 168483)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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