Calories in Sweet Potato: Baked, Boiled and Fries
How many calories are in a small, medium or large sweet potato – baked, boiled, mashed or as fries – plus carbs, vitamin A, and sweet potato vs regular potato.
Sweet potatoes have a reputation as the “healthy” potato: orange, naturally sweet and full of vitamins. But how many calories are in a sweet potato – and does it really have fewer calories than a regular potato?
The short answer: a medium sweet potato (130 g raw) has about 112 calories, and 100 g of baked sweet potato has about 90 calories – almost the same as a regular potato. Sweet potatoes are low in fat, high in fiber and packed with vitamin A: a medium one gives you more than a full day’s worth. The calories go up fast with butter, brown sugar, marshmallows or frying.
Calories in sweet potato by size
Values from the US Department of Agriculture (USDA FoodData Central):
| Portion | Weight | Calories |
|---|---|---|
| Small, baked (flesh) | 60 g | 54 kcal |
| Medium, baked (flesh) | 114 g | 103 kcal |
| Large, baked (flesh) | 180 g | 162 kcal |
| 1 cup baked, mashed | 200 g | 180 kcal |
| Medium, raw (5 in long) | 130 g | 112 kcal |
| Store-size sweet potato, raw | 250 g | about 215 kcal |
Tip: the USDA “medium” sweet potato is smaller than most you see in stores. A typical supermarket sweet potato weighs 200–300 g raw, which is about 170–260 calories.
Calories by cooking method
| Sweet potato (100 g) | Calories | Fat |
|---|---|---|
| Raw | 86 kcal | 0.1 g |
| Boiled, without skin | 76 kcal | 0.1 g |
| Baked in skin | 90 kcal | 0.2 g |
| Mashed with butter | about 120 kcal | about 4 g |
| Roasted cubes in oil | about 130 kcal | about 5 g |
| Frozen fries, oven-baked | about 150–200 kcal | about 6–9 g |
| Restaurant fries (deep-fried) | about 300 kcal | about 15 g |
| Sweet potato casserole with marshmallows | about 180–220 kcal | about 6–9 g |
Boiled sweet potato has slightly fewer calories per 100 g than baked, because it takes up water. Baking concentrates the flesh and makes it sweeter.
Sweet potato nutrition facts
| Nutrient | Per 100 g (baked) | Per medium (114 g) |
|---|---|---|
| Calories | 90 kcal | 103 kcal |
| Carbohydrates | 20.7 g | 23.6 g |
| – of which sugars | 6.5 g | 7.4 g |
| Fiber | 3.3 g | 3.8 g |
| Protein | 2.0 g | 2.3 g |
| Fat | 0.2 g | 0.2 g |
| Vitamin A | 961 µg | 1,096 µg |
| Vitamin C | 19.6 mg | 22 mg |
| Potassium | 475 mg | 542 mg |
Sweet potatoes are one of the best sources of vitamin A (as beta-carotene, which gives them the orange color): one medium baked sweet potato has about 120% of the daily value. They also have good amounts of fiber, vitamin C and potassium.
Sweet potato vs regular potato
| Per 100 g, baked | Sweet potato | Potato |
|---|---|---|
| Calories | 90 kcal | 93 kcal |
| Carbohydrates | 20.7 g | 21.2 g |
| Sugars | 6.5 g | 1.2 g |
| Fiber | 3.3 g | 2.2 g |
| Protein | 2.0 g | 2.5 g |
| Vitamin A | 961 µg | 1 µg |
| Potassium | 475 mg | 535 mg |
The calories are almost identical. Sweet potatoes win on fiber and vitamin A; regular potatoes have a bit more potassium and protein and much less sugar. Both are good choices when they’re boiled or baked – read our guide to calories in a potato.
Are sweet potatoes good for weight loss?
Yes, when they’re cooked simply. Baked or boiled sweet potatoes are low in fat, high in fiber and filling. What turns them into a high-calorie dish is what we add: butter, brown sugar, maple syrup and marshmallows (in a classic casserole), or deep-frying.
Some easy swaps:
- Top a baked sweet potato with Greek yogurt, black beans and salsa instead of butter and sugar.
- Roast cubes with a teaspoon of oil and spices like paprika or cinnamon.
- Air-fry or oven-bake your fries instead of deep-frying.
You lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.
Sweet potatoes and blood sugar
The glycemic index of sweet potato depends a lot on how you cook it. Boiled sweet potatoes have a moderate GI of about 45–65, but baked or roasted ones can reach 80–95, because long dry heat breaks starch into sugar. If you watch your blood sugar, boil or steam them, keep the skin on, eat a normal portion and pair them with protein and vegetables. Read more about low glycemic index foods.
How to eat sweet potatoes when you’re losing weight
- Boil, steam or bake them and skip the sugar and marshmallows.
- Keep the skin on for more fiber.
- Use them as your carb in a meal with protein and vegetables – not on top of rice or bread.
- Watch the portion: half a large sweet potato is often enough.
- Make fries in the oven or air fryer with a little oil.
Count the calories in your sweet potato without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free
For more meal ideas, see our healthy dinner ideas and high fiber foods.
The bottom line
A medium sweet potato has about 103–112 calories, and 100 g of baked sweet potato about 90 – almost the same as a regular potato. Sweet potatoes are low in fat, rich in fiber and one of the best sources of vitamin A. Boil or bake them, keep the skin on, and go easy on butter, sugar and frying.
FAQ
How many calories are in a medium sweet potato?
A medium sweet potato (about 5 inches long, 130 g raw) has about 112 calories. Baked in its skin, the USDA medium portion (114 g of flesh) has about 103 calories. Many sweet potatoes in stores are larger – 200–300 g raw, or 170–260 calories.
How many calories are in 100 g of sweet potato?
About 86 calories raw, 76 boiled without the skin and 90 baked. 100 g of baked sweet potato has 20.7 g of carbs, 6.5 g of sugar, 3.3 g of fiber, 2 g of protein and almost no fat.
Is sweet potato healthier than regular potato?
Both are healthy when they're boiled or baked. They have almost the same calories. Sweet potatoes have more fiber and far more vitamin A; regular potatoes have more potassium and less sugar. Choose the one you like – the cooking method matters more.
Are sweet potatoes good for weight loss?
Yes, baked or boiled. They're low in fat, high in fiber and filling. Go easy on butter, brown sugar, marshmallows and maple syrup, which can double the calories.
How many calories are in sweet potato fries?
Oven-baked frozen sweet potato fries have roughly 150–200 calories per 100 g. Restaurant sweet potato fries are deep-fried and have about 300 calories per 100 g – a side order can easily have 350–450 calories.
Do sweet potatoes raise blood sugar?
It depends on how you cook them. Boiled sweet potatoes have a moderate glycemic index (about 45–65), while baked or roasted ones can be much higher (80–95), because heat turns more starch into sugar. Pair them with protein and vegetables.
