How many calories are in a sweet potato?

A medium sweet potato (114g) has 103 calories. Per 100g, sweet potatoes are 90 calories. A small has 54 cal, large has 162 cal. This is slightly more than white potatoes (77 cal/100g).

Are sweet potatoes good for weight loss?

Sweet potatoes support weight loss - moderate calories (90 cal/100g), high fiber (3.3g), and lower glycemic index than white potatoes. They're filling and sweet naturally. Avoid adding butter, sugar, or marshmallows.

What nutrients are in sweet potatoes?

Sweet potatoes are extremely high in vitamin A: 961mcg per 100g, which is 107% of the daily value. They also provide 475mg potassium, 19.6mg vitamin C (22% DV), and 3.3g fiber. The orange color indicates beta-carotene content.

Are sweet potatoes keto-friendly?

Sweet potatoes are not keto-friendly with 17.4g net carbs per 100g (20.7g carbs - 3.3g fiber). A medium sweet potato has 19.8g net carbs - exceeding daily keto limits. Try mashed cauliflower instead.

Are sweet potatoes healthier than regular potatoes?

Both are nutritious. Sweet potatoes have vastly more vitamin A (961mcg vs 0) and slightly more fiber. Potassium favours the sweet potato per 100g, 475mg against white potato's 425mg in sweet potatoes. Calories are similar. Both are healthy whole foods.

Can diabetics eat sweet potatoes?

Sweet potatoes are better for diabetics than white potatoes due to lower glycemic index (63 vs 78). The fiber helps slow glucose absorption. Stick to 1/2 cup portions and avoid adding sugar.

Are sweet potato fries healthier?

Baked sweet potato fries are healthier than white potato fries due to more fiber and vitamins. However, fried sweet potato fries have similar calories to regular fries. Preparation method matters more than potato type.

How should I store sweet potatoes?

Store sweet potatoes in a cool, dark, dry place (55-60°F ideal). Don't refrigerate - cold damages them. Keep away from onions. Properly stored, they last 3-5 weeks. Cut sweet potatoes refrigerate 3-4 days.

What's the difference between sweet potato and yam?

True yams are starchier, drier, and less sweet - rarely sold in US stores. What's labeled 'yam' is usually orange sweet potato. Sweet potatoes have more vitamin A; true yams have more potassium.

How much sweet potato should I eat?

One medium sweet potato (103 cal) is a healthy portion. It provides over 100% daily vitamin A. Eating sweet potatoes daily is fine - they're a nutritious whole food. Vary preparation methods for best nutrition.

All Foods

Calories in Sweet Potato

USDA Verified · FDC 168483 · Jan 2026

103 calories

per medium (5" long) (114g)

Protein

20.7g

Carbs

0.2g

Fat

3.3g

Fiber

Per 100g cooked

Serving Sizes & Calories

Serving Size	Weight	Calories
Small (2" diameter)	60g	54 cal
Medium (5" long)Standard	114g	103 cal
Large (6" long)	180g	162 cal
1 cup cubed, baked	200g	180 cal
1 cup mashed	255g	249 cal
100g	100g	90 cal