How many calories are in 1 cup of chopped sweet potatoes?

October 30, 2025 •

3 min read

A cup of raw, chopped sweet potato contains approximately 114 calories, based on USDA data. This starchy root vegetable is a nutrient-dense food, and knowing how many calories are in 1 cup of chopped sweet potatoes is useful for accurate dietary tracking and meal planning.

Quick Summary

The number of calories in 1 cup of chopped sweet potatoes can vary significantly depending on whether it is raw or cooked. The method of preparation impacts the final calorie count and other nutritional values.

Key Points

Calorie Count Varies: One cup of raw, chopped sweet potatoes contains roughly 114 calories, but this increases to around 180 calories when baked due to water loss during cooking.
Nutrient-Dense Food: Sweet potatoes are packed with vital nutrients, including high amounts of Vitamin A, Vitamin C, and essential minerals like potassium and manganese.
Rich in Antioxidants: Especially the orange and purple varieties, sweet potatoes contain powerful antioxidants like beta-carotene and anthocyanins that protect against free radical damage.
Good for Gut and Vision: The fiber content promotes healthy digestion, while the high Vitamin A levels are crucial for maintaining healthy eyesight.
Cooking Matters: Boiling sweet potatoes may result in a lower glycemic index than baking, which is beneficial for blood sugar management. Leaving the skin on when cooking maximizes fiber intake.
Better Carb Choice: Sweet potatoes are often considered a healthier carb option than regular potatoes due to their higher fiber and Vitamin A content and lower glycemic index.

The Calorie Count: Raw vs. Cooked Sweet Potatoes

The number of calories in one cup of chopped sweet potatoes changes with preparation. According to nutrition data, a single cup of raw, cubed sweet potatoes contains about 114 calories. However, when cooked, the calorie density increases as water content is lost. For example, one cup (200g) of baked sweet potato contains approximately 180 calories, along with more concentrated nutrients. Boiling tends to result in slightly lower calorie density than baking, but all cooked methods increase the concentration of sugars and starches compared to their raw state.

Sweet Potato Macronutrient Breakdown

Beyond just the calories, understanding the macronutrient composition is key. For one cup of raw, chopped sweet potato (approx. 133g), the breakdown is roughly 27g of carbohydrates, just 0.1g of fat, and about 2g of protein. The carbohydrates consist of both starches and natural sugars. During cooking, the total carbohydrate content and its profile will also change. Fiber is a significant component, with about 4g per cup in its raw form. This fiber is beneficial for gut health and helps with satiety.

Sweet Potatoes vs. Regular Potatoes: A Nutritional Comparison

While both sweet potatoes and regular potatoes are valuable parts of a balanced diet, they have distinct nutritional profiles. The debate over which is 'healthier' depends on what nutrients you are prioritizing.


Feature	Sweet Potatoes	Regular Potatoes	Source
Calories (per 100g)	~90 kcal	~93 kcal
Vitamin A	Extremely high (rich in beta-carotene)	None
Vitamin C	Higher content	Lower content
Potassium	High content	Also a good source, but often slightly less
Fiber	Higher content	Lower content
Sugar	Higher content	Lower content
Starch	Lower content	Higher content
Glycemic Index (GI)	Typically lower than regular potatoes	Higher than sweet potatoes

Both vegetables offer substantial energy and key vitamins, but sweet potatoes' high Vitamin A and fiber content set them apart. The choice between them can also depend on the desired culinary application, as sweet potatoes have a distinct sweetness.

The Health Benefits That Come with the Calories

Sweet potatoes are often hailed as a superfood due to their dense nutrient profile. The calories you consume from them come packed with several health advantages:

Support for Vision: The high concentration of beta-carotene, especially in orange varieties, is converted by the body into Vitamin A, which is essential for eye health.
Enhanced Immunity: Vitamin A is crucial for maintaining a healthy immune system and the integrity of mucous membranes.
Gut Health Promotion: The fiber content aids in digestion and promotes a healthy microbiome. Certain compounds found in sweet potatoes may also protect against stomach ulcers.
Antioxidant Properties: Sweet potatoes are rich in antioxidants, including anthocyanins in purple varieties, which help protect the body from free radical damage and may reduce the risk of certain cancers.
Improved Brain Function: Some studies suggest that antioxidants in purple sweet potatoes can help reduce inflammation and prevent oxidative damage in the brain.

Choosing the Right Cooking Method

Cooking method is a significant factor not only in calorie density but also in nutrient preservation and glycemic impact. Boiling sweet potatoes appears to maintain a lower glycemic index compared to baking or roasting, which is beneficial for blood sugar regulation. To maximize the fiber and nutrient intake, it is recommended to cook sweet potatoes with the skin on whenever possible. Pair sweet potatoes with a healthy fat, like olive oil, to increase the absorption of fat-soluble vitamins like beta-carotene.

Here are some common ways to enjoy sweet potatoes while keeping their nutritional value in mind:

Roasted Cubes: A simple preparation that brings out their natural sweetness.
Steamed Slices: Gentle cooking helps retain more water-soluble vitamins.
Mashed: Boil and mash with a little milk and seasoning for a creamy side.
Sweet Potato Hash: Dice and cook with onions and peppers for a savory meal.
Baked Whole: A classic approach that requires minimal preparation and offers a satisfying result.

Conclusion

In summary, one cup of chopped sweet potatoes contains about 114 calories when raw, but the calorie count and nutrient concentration increase when cooked due to water loss. Sweet potatoes are an incredibly healthy food, offering significant amounts of vitamins A and C, fiber, and potent antioxidants. Understanding these nutritional nuances empowers you to make informed dietary choices. By varying your cooking methods and enjoying sweet potatoes in different forms, you can reap their extensive health benefits while easily managing your calorie intake.

For more detailed nutritional information, consult the USDA FoodData Central database: https://fdc.nal.usda.gov/fdc-app.html.

Frequently Asked Questions

Sweet potatoes are generally considered a healthier option, primarily due to their much higher content of Vitamin A, more fiber, and a lower glycemic index. However, both provide valuable nutrients, and the choice often depends on dietary goals and preparation.

While the total calories remain constant, baking a sweet potato removes a significant amount of water. This concentrates the nutrients, leading to a higher calorie count per cup compared to the raw version.

The most notable nutritional benefit is their high concentration of beta-carotene, which the body converts into Vitamin A. This is vital for maintaining healthy vision, immune function, and reproductive health.

One cup of raw, chopped sweet potato contains about 4 grams of dietary fiber. This provides significant digestive benefits and contributes to feelings of fullness.

Yes, eating the skin significantly increases the sweet potato's nutritional value, providing more fiber and vitamins. It is highly recommended to scrub the skin clean and cook it with the potato for maximum health benefits.

Yes, sweet potatoes can be beneficial for weight loss. They are nutrient-dense, and their high fiber content helps increase satiety and control appetite, which can prevent overeating.

Boiling is often cited as a good method for preserving many water-soluble vitamins, and it also results in a lower glycemic index. However, baking also retains many nutrients well, particularly the fat-soluble ones like beta-carotene.