How many calories are in 100 of sweet potatoes?

November 6, 2025 •

4 min read

According to USDA data, a 100g serving of raw sweet potato contains approximately 86 calories. A versatile and nutrient-dense root vegetable, sweet potatoes are a staple in many healthy diets, and knowing the calorie count for 100 of sweet potatoes is a crucial first step in tracking your intake.

Quick Summary

The calorie count for 100g of sweet potato varies by preparation method, typically ranging from 76 to 94 calories, while still providing dense nutrition.

Key Points

Calories per 100g: A raw sweet potato has about 86 calories, with variations for cooked versions.
Cooking Matters: Cooking methods change caloric density; boiling lowers it, while baking/roasting concentrates it.
Rich in Vitamin A: Sweet potatoes are exceptionally high in beta-carotene, which converts to Vitamin A and supports eye health.
High in Fiber: They are a great source of both soluble and insoluble fiber, which aids digestion and gut health.
Smart Preparation: Healthier cooking methods like boiling or steaming retain maximum nutrients and maintain a lower glycemic index.
Nutrient-Dense Choice: Compared to white potatoes, sweet potatoes offer more vitamin A and fiber per 100g.

Understanding the Calorie Count in 100g of Sweet Potatoes

Determining the exact calorie content of a sweet potato can vary slightly based on its preparation. The most commonly cited figure is for the raw vegetable, but the process of cooking can alter its water content and, consequently, its caloric density. For a standard 100g serving, the figures are as follows:

Raw Sweet Potato: Approximately 86 calories.
Boiled Sweet Potato (without skin): Approximately 76 calories.
Baked Sweet Potato (with skin): Approximately 90 calories.
Boiled Sweet Potato (with peel): Approximately 94 calories.

Why Does the Calorie Count Change?

The difference in calorie values is primarily due to the change in moisture content during cooking. When a sweet potato is boiled, it can absorb water, which slightly dilutes the concentration of nutrients and calories per 100g. Baking and roasting, conversely, cause some of the water to evaporate. This leaves behind a more concentrated, calorie-dense portion of starches and sugars. Any additions, such as oil, butter, or toppings, will significantly increase the total calories.

The Nutritional Profile of Sweet Potatoes

Beyond their calorie count, sweet potatoes offer a wealth of nutrients that make them a healthy addition to any meal. A 100g serving provides much more than just carbohydrates. It's packed with essential vitamins, minerals, and dietary fiber.

Here’s a closer look at the nutritional breakdown for 100g of a raw sweet potato:

Protein: 1.6 grams
Carbohydrates: 20.1 grams
Fiber: 3 grams
Fat: 0.1 grams
Vitamin A: Over 100% of your daily value
Vitamin C: 22% of your daily value
Potassium: 10% of your daily value

Sweet Potato vs. White Potato: A Nutritional Comparison

While both sweet potatoes and regular white potatoes are healthy root vegetables, they have some key nutritional differences. Here is a comparison based on a 100g serving, highlighting their unique benefits:


Nutrient (per 100g)	Sweet Potato (approximate)	White Potato (approximate)
Calories	86-90	92-93
Carbohydrates	20.1g	21g
Fiber	3.0g	2.1g
Protein	1.6g	2.0g
Vitamin A	>100% DV	<1% DV
Vitamin C	22% DV	14% DV
Potassium	10% DV	17% DV

As the table shows, sweet potatoes are a clear winner in the vitamin A category due to their high beta-carotene content, while white potatoes offer slightly more potassium. Both are low in fat and provide excellent sources of fiber.

Health Benefits of Sweet Potatoes

The nutritional composition of sweet potatoes is responsible for several health benefits, which include:

Rich in antioxidants: The orange and purple flesh of sweet potatoes is loaded with carotenoids (beta-carotene) and anthocyanins, respectively. These powerful antioxidants fight free radicals in the body, which can help reduce inflammation and lower the risk of chronic diseases.
Promotes gut health: The high fiber content, both soluble and insoluble, aids in healthy digestion and promotes the growth of good gut bacteria. The resistant starch found in cooked and cooled sweet potatoes acts like a prebiotic, feeding the friendly bacteria in your colon.
Supports vision: The impressive amount of beta-carotene converts to vitamin A in the body, which is essential for maintaining healthy vision and preventing macular degeneration.
Aids in blood sugar regulation: Despite their natural sweetness, boiled sweet potatoes have a medium to low glycemic index, meaning they don't cause a rapid spike in blood sugar. The fiber content also helps to slow down the absorption of sugars.

Incorporating Sweet Potatoes into Your Diet Healthily

While adding sweet potatoes to your diet is a great choice, the method of preparation can influence both calorie count and overall nutrition. Here are some healthy tips:

Boil and steam: These methods tend to result in the lowest glycemic index, making them a great option for managing blood sugar.
Bake or roast: For a more concentrated flavor and firmer texture, bake or roast your sweet potatoes. Use a minimal amount of healthy fat like olive oil to enhance beta-carotene absorption.
Leave the skin on: The skin contains a significant amount of the sweet potato's fiber. Ensure it is washed thoroughly before cooking and eating.
Use as a versatile base: Use mashed sweet potatoes as a nutritious base for soups or stews. Make sweet potato fries in an air fryer to reduce added fat.

Conclusion

Understanding how many calories are in 100g of sweet potatoes is straightforward, with the final number depending largely on the cooking method. Regardless of how it's prepared, the sweet potato remains a nutritional powerhouse, offering abundant vitamins, minerals, and fiber. Its versatility in the kitchen makes it easy to incorporate into a healthy diet, from baked dishes to soups. By opting for healthier preparation methods and keeping portion sizes in mind, you can enjoy all the benefits this superfood has to offer.

For more detailed nutritional data and health information, you can explore resources like Healthline's comprehensive guide on sweet potatoes.

Frequently Asked Questions

Yes, boiling a sweet potato tends to decrease its caloric density per 100g, as it absorbs water during the cooking process. For example, a boiled, skinless sweet potato has about 76 calories per 100g, compared to 86 calories for a raw one.

Yes, a baked sweet potato has a slightly higher calorie count per 100g than a raw one. Baking removes some of the water content, concentrating the sugars and starches. A 100g baked sweet potato with skin has around 90 calories.

Yes, sweet potatoes can be beneficial for weight loss. They are rich in fiber, which promotes a feeling of fullness and aids digestion. Their medium-to-low glycemic index (when boiled) also helps regulate blood sugar levels.

Sweet potatoes are notably higher in Vitamin A and slightly higher in fiber than white potatoes. White potatoes, however, contain more potassium. Both are healthy options, but sweet potatoes offer unique antioxidant benefits from their beta-carotene content.

The healthiest ways to cook a sweet potato are boiling and steaming. These methods preserve the most nutrients and result in a lower glycemic index compared to baking or frying.

Yes, in moderation. The glycemic index of sweet potatoes varies by cooking method, with boiled versions being lower. People with diabetes can include sweet potatoes in their diet, but they should monitor their blood sugar levels and opt for healthier preparation methods.

Yes, the skin of a sweet potato is rich in dietary fiber, which is important for digestive health. Eating the skin is a simple way to increase your fiber intake. Just be sure to wash it well before cooking.