How Many Calories Are in 100g of Cooked Sweet Potatoes? A Complete Nutritional Guide

November 3, 2025 •

4 min read

A 100g serving of cooked sweet potato can range from 76 to 90 calories, depending on the preparation method. This guide breaks down exactly how many calories are in 100g of cooked sweet potatoes, exploring the nutritional nuances of different cooking styles.

Quick Summary

The calorie count for a 100g portion of sweet potato varies by cooking method, with boiled versions typically having fewer calories than baked ones. This guide details the macronutrient profile and health benefits associated with this nutrient-dense root vegetable.

Key Points

Variable Calories: The calorie count for 100g of sweet potato varies, primarily based on the cooking method, ranging from approximately 76 kcal (boiled) to 90 kcal (baked).
Cooking Method Matters: Boiling sweet potatoes results in a lower glycemic index compared to baking, roasting, or frying, which is beneficial for blood sugar management.
High in Vitamin A: Sweet potatoes are exceptionally rich in beta-carotene, which the body converts to vitamin A, crucial for vision and immune function.
Rich in Fiber: Both soluble and insoluble fiber are abundant in sweet potatoes, promoting digestive health and helping with satiety.
Lower Fat Content: When boiled or baked without added oils, sweet potatoes are very low in fat, making them a heart-healthy carbohydrate choice.
Antioxidant Source: Purple sweet potatoes, in particular, are high in anthocyanins, potent antioxidants that combat oxidative stress.
Versatile Ingredient: Sweet potatoes can be prepared in numerous healthy ways, from mashing and roasting to inclusion in soups and hashes.

Caloric Breakdown of Cooked Sweet Potatoes

Determining the precise number of calories in a 100g serving of sweet potato is not a single figure, as the cooking process plays a significant role. The primary factor influencing the calorie count is how the sweet potato is prepared, as this can affect its water content and whether any fats are added. For instance, a plain, boiled sweet potato will have a lower calorie density than one that is baked or fried due to water absorption and lack of added oils.

Here is a general breakdown of calories per 100g based on common cooking methods:

Boiled (without skin): Approximately 76 calories.
Baked (in skin): Approximately 90 calories.
Roasted (with added oil): Can be significantly higher, depending on the amount of oil used. A cup (133g) of roasted sweet potato cubes might be around 150 calories, suggesting over 100 calories per 100g when oil is added.
Fried: The calorie count for fried sweet potatoes is much higher, as they absorb significant amounts of oil during cooking.

The key takeaway is that for the lowest calorie count, boiling is the most favorable option. Baking and roasting are also healthy choices, but you must account for any oils or seasonings added during preparation.

The Impact of Cooking Methods on Sweet Potato Nutrition

Cooking a sweet potato does more than just change its texture and taste; it also alters its nutritional composition. The glycemic index (GI), a measure of how much a food increases blood sugar levels, is a prime example of this change.

Boiling: Boiling sweet potatoes for a longer duration is associated with a lower GI value, making it a better choice for blood sugar management. This is because it helps retain more resistant starch, which digests more slowly.
Baking/Roasting: These high-heat, dry cooking methods tend to increase the GI value of sweet potatoes. The process can break down resistant starches, leading to a faster and higher spike in blood sugar compared to boiling.
Frying: Frying sweet potatoes not only boosts the calorie and fat content but also elevates the GI, making it the least healthy cooking option.

Comparison Table: Cooked Sweet Potato vs. Regular Potato (per 100g)

While both are starchy root vegetables, sweet potatoes and regular potatoes have distinct nutritional profiles. The following table compares their approximate values based on cooked versions.


Nutrient	Boiled Sweet Potato	Boiled Regular Potato
Calories	~76 kcal	~75 kcal
Carbohydrates	~18 g	~18 g
Fiber	~2 g	~1.6 g
Protein	~1 g	~1.6 g
Fat	~0.1 g	~0.1 g
Vitamin A	Excellent source	Very low
Vitamin C	Good source	Good source
Potassium	Good source	Excellent source

Health Benefits of Eating Sweet Potatoes

Sweet potatoes are a nutritional powerhouse, rich in vitamins, minerals, and antioxidants that contribute to overall health. Their benefits extend far beyond their calorie content:

Rich in Beta-Carotene: Orange-fleshed sweet potatoes are packed with beta-carotene, which the body converts into Vitamin A. This nutrient is vital for vision, immune function, and reproductive health.
High in Fiber: The high fiber content aids digestive health, promoting regularity and supporting a healthy gut microbiome.
Antioxidant Power: Sweet potatoes, particularly purple varieties, are rich in powerful antioxidants like anthocyanins. These compounds protect the body from oxidative damage caused by free radicals, which can contribute to chronic diseases.
Heart Health: As a good source of potassium, sweet potatoes help regulate blood pressure and support a healthy heart.
Potential Diabetes Management: Moderate consumption of boiled sweet potatoes, due to their moderate GI, may be beneficial for managing blood sugar in individuals with type 2 diabetes.
Brain Function: Some studies suggest that the compounds in purple sweet potatoes may help protect the brain by reducing inflammation.

For an even more in-depth look at the nutritional properties of sweet potatoes, Healthline offers an excellent overview, highlighting their nutrient-dense nature and the various health advantages they provide.(https://www.healthline.com/nutrition/foods/sweet-potatoes).

Healthy Ways to Incorporate Sweet Potatoes

Sweet potatoes are versatile and can be used in a wide array of healthy recipes. To maximize their nutritional value while keeping the calorie count in check, consider these ideas:

Mashed: Simply boil and mash sweet potatoes with a little milk or broth and a sprinkle of cinnamon for a creamy, low-fat side dish.
Baked: Bake whole sweet potatoes and top with healthy options like Greek yogurt, salsa, or black beans.
Roasted Cubes: Toss cubed sweet potatoes with a small amount of olive or avocado oil and herbs like rosemary before roasting.
In Soups and Curries: Sweet potato adds bulk, flavor, and nutrients to soups and curries.
Sweet Potato Toast: Thin slices of sweet potato can be toasted and used as a base for various healthy toppings.

Conclusion

In conclusion, the calorie count for 100g of cooked sweet potatoes is modest, typically ranging from 76 to 90 calories for boiled or baked versions. However, preparation method is key, with boiling being the most calorie-efficient and beneficial for blood sugar control. Sweet potatoes are a highly nutritious, fiber-rich, and antioxidant-packed food that can be a healthy and versatile addition to any diet. By being mindful of your cooking method and added ingredients, you can enjoy all the health benefits this root vegetable has to offer.

Frequently Asked Questions

Boiling typically results in fewer calories per 100g. A 100g portion of boiled sweet potato (without skin) has about 76 calories, while the same amount baked in its skin contains around 90 calories.

Adding oil, such as for roasting or frying, significantly increases the calorie count. Fat adds a high number of calories per gram, so roasting with oil will be more calorie-dense than boiling or baking without it.

Yes, sweet potatoes are considered a healthy carb source. They are complex carbohydrates, rich in fiber, vitamins, and minerals, providing sustained energy and supporting overall health.

Sweet potatoes can be beneficial for weight management. Their high fiber content promotes fullness and can help control appetite. However, preparation method is key, as fried versions are high in calories and less healthy.

For similar preparation methods, the caloric difference is very small. For example, 100g of boiled sweet potato has about 76 kcal, while 100g of boiled regular potato has approximately 75 kcal.

Sweet potatoes generally contain more dietary fiber than regular potatoes. For example, 100g of sweet potato offers around 3.3g of fiber, while a white potato has about 2.1g.

Yes, the skin of sweet potatoes is edible and contains additional fiber and nutrients. Washing the sweet potato thoroughly before cooking is recommended to get these extra benefits.