Calories in Sweet Potato
Sweet Potato contains 86 calories per 100 grams. Here's the complete nutrition breakdown.
Nutrition Facts
Per 100g serving
Calories by Serving Size
About Sweet Potato Nutrition
Sweet potatoes are nutritious root vegetables native to Central and South America that have been cultivated for thousands of years. Despite their name, they're not closely related to regular potatoes. Their natural sweetness, vibrant orange color, and impressive nutrient density make them a popular healthy food choice.
With 86 calories per 100 grams, Sweet Potato provides 1.6g of protein,20g of carbohydrates, and 0.1g of fat.
Macronutrient Breakdown
- Protein: 1.6g - 7% of calories
- Carbohydrates: 20g - 93% of calories
- Fat: 0.1g - 1% of calories
Health Benefits of Sweet Potato
- Exceptionally high in beta-carotene, which converts to vitamin A for eye health
- Good source of fiber supporting digestive health and blood sugar control
- Contains manganese and copper for energy metabolism
- Rich in vitamin C for immune support and skin health
- Potassium content supports heart health and blood pressure
- Lower glycemic index than white potatoes, better for blood sugar management
How to Eat Sweet Potato
Sweet potatoes can be baked, roasted, mashed, fried, or even eaten raw. Baking whole at 400°F for 45-60 minutes caramelizes their natural sugars. Cube and roast with olive oil and spices for a delicious side. Use in soups, curries, and casseroles. Sweet potato fries are a popular healthier alternative to regular fries. The skin is edible and nutritious.
Selection and Storage
Choose firm sweet potatoes without cracks, soft spots, or sprouts. Store in a cool, dark, well-ventilated place (not the refrigerator) for up to 3-4 weeks. Once cut, wrap and refrigerate for up to a week. Cooked sweet potatoes can be refrigerated for 3-5 days or frozen for up to 12 months.
Dietary Considerations
Sweet potatoes are naturally gluten-free, vegan, and suitable for paleo diets. They're an excellent carbohydrate source for athletes. Those on very low-carb or keto diets may need to limit portions. The skin adds fiber, so eating it when possible is recommended.
Frequently Asked Questions About Sweet Potato Calories
How many calories are in Sweet Potato?
Sweet Potato contains 86 calories per 100 grams. A typical serving may contain more or fewer calories depending on the portion size. For example, a 1 serving (85g) contains approximately 73 calories.
Is Sweet Potato good for weight loss?
Yes, Sweet Potato is relatively low in calories with only 86 calories per 100g, making it a good choice for weight loss diets when consumed as part of a balanced eating plan.
Is Sweet Potato high in protein?
Sweet Potato contains 1.6g of protein per 100g, which is relatively modest. Consider pairing it with higher-protein foods to meet your protein goals.
What vitamins and nutrients are in Sweet Potato?
Sweet Potato provides several important nutrients including 1.6g of protein,20g of carbohydrates (including 3g of fiber and 4.2g of sugar), and 0.1g of fat per 100g. It also contains 55mg of sodium. The specific vitamin and mineral content varies, but sweet potato can contribute to a balanced, nutritious diet.