How many calories are in 270g of Japanese sweet potatoes?

November 6, 2025 •

3 min read

According to nutrition data, a 270-gram serving of sweet potato contains approximately 232 calories, making it a nutrient-dense and satisfying carbohydrate source. This precise measurement offers clarity for those tracking their macronutrient intake, particularly when evaluating how many calories are in 270g of Japanese sweet potatoes.

Quick Summary

This guide provides a detailed breakdown of the calorie content and nutritional profile for a 270g serving of Japanese sweet potatoes, or satsumaimo. It examines factors that influence caloric density and explores the health benefits of this popular root vegetable, including its rich antioxidant and fiber content.

Key Points

Calorie Count: A 270g serving of raw sweet potato contains approximately 232 calories, with the Japanese variety, or satsumaimo, adhering closely to this value.
Rich in Nutrients: This portion is high in essential vitamins and minerals, including over 200% of the daily value for Vitamin A and a significant amount of Vitamin C and potassium.
Excellent Source of Fiber: With 8g of fiber, 270g of sweet potato aids in digestion, promotes satiety, and helps regulate blood sugar.
Cooking Method Matters: Boiling and steaming preserve lower glycemic index values, while baking can increase sweetness and frying drastically increases calories due to added oil.
Health Benefits: Japanese sweet potatoes are rich in antioxidants, particularly anthocyanins in their purple skin, which help reduce inflammation and combat oxidative stress.
Supports Weight Management: The high fiber content promotes a feeling of fullness, which can assist in controlling portion sizes and managing weight.

Understanding the Calorie Count in 270g of Japanese Sweet Potatoes

When planning a meal, knowing the exact calorie count is crucial for effective nutrition management. A 270-gram serving of raw, unprepared sweet potato, as referenced by nutritional databases, contains approximately 232 calories. For the Japanese sweet potato, often referred to as satsumaimo, this estimate is a reliable starting point. However, several factors can influence the final caloric value, including the specific variety, how it is cooked, and whether the skin is consumed.

Nutritional Breakdown of a 270g Serving

While calories are a key metric, the full nutritional profile paints a more complete picture. A 270-gram portion of sweet potato is not just about energy; it also offers a wealth of other beneficial nutrients:

Carbohydrates: Approximately 54g, with about 46g being net carbs.
Fiber: A robust 8g, which is a significant portion of the recommended daily intake.
Protein: Around 4g.
Fat: A negligible 0.1g, making it a nearly fat-free food.
Micronutrients: This serving size is an excellent source of several vitamins and minerals, including a remarkable 213% of the Daily Value for Vitamin A and 19% for Potassium.

This breakdown highlights why Japanese sweet potatoes are a fantastic choice for those seeking a balance of sustained energy, high fiber, and essential micronutrients.

How Preparation Method Affects Calories

The way you cook a Japanese sweet potato dramatically changes its final calorie count and nutritional properties. Baking, boiling, steaming, and frying all have distinct effects.

Baking: Prolonged baking at lower temperatures (around 325°F) converts more starch into sugar, resulting in a sweeter, caramel-like flavor. This process can slightly increase the overall sugar content but keeps the fat minimal if cooked without added oils. Roasting at higher temperatures, like 425°F, creates a creamier interior and a crispier skin.
Boiling: Boiling tends to retain resistant starch, which slows digestion and leads to a lower glycemic impact compared to baking. This method results in a softer, more uniformly cooked potato.
Frying: Frying significantly increases the calorie count by adding oil. A 270-gram portion could easily see its caloric value double or more, depending on the amount of oil used and absorbed during the process.
Steaming: Steaming is one of the healthiest cooking methods, preserving the potato's nutrients and keeping its calorie count low, just like boiling.

Comparison Table: Japanese Sweet Potato vs. Other Varieties

Different sweet potato varieties offer varying flavors, textures, and nutritional profiles. Here is a comparison highlighting key differences:


Feature	Japanese Sweet Potato (Murasaki)	Orange-Fleshed Sweet Potato (Jewel/Beauregard)	White Sweet Potato (Hannah)
Skin Color	Reddish-purple	Copper/Orange	Light brown/tan
Flesh Color	Pale yellow, turns golden when cooked	Vibrant orange	Creamy white
Flavor Profile	Very sweet, nutty, chestnut-like	Classic sweetness, moist	Mild, less sweet, drier, starchy
Texture	Dense, firm, creamy, fluffy	Moist, sometimes watery	Dense, firm, flaky
Key Nutrients	High in antioxidants (anthocyanins), fiber, vitamins E and C	Rich in Beta-carotene (Vitamin A), fiber	Good source of fiber, vitamins C, and potassium
Best For	Roasting, steaming, desserts	Mashing, baking, casseroles	Roasting, mashing, fries

The Health Benefits of Japanese Sweet Potatoes

Beyond their caloric and macronutrient values, Japanese sweet potatoes are packed with health-promoting compounds. Their rich antioxidant content helps combat oxidative stress and inflammation, which are linked to numerous chronic diseases. The high fiber content supports digestive health, promotes feelings of fullness for weight management, and helps regulate blood sugar levels. Furthermore, they provide a dose of vitamin E, which is an antioxidant crucial for skin health. The National Institutes of Health offers extensive resources on dietary fiber and its health benefits, including information on managing cardiovascular health and blood pressure.

Conclusion

For a 270g serving, Japanese sweet potatoes offer roughly 232 calories alongside a wealth of essential nutrients and health benefits. The exact caloric value can fluctuate based on the cooking method, with oil-based preparations increasing the count. By understanding the nutritional profile and how different cooking techniques affect it, you can make informed decisions to incorporate this delicious and healthy root vegetable into your diet effectively. Whether roasted, steamed, or boiled, satsumaimo is an excellent and versatile addition to any nutritious eating plan.

Frequently Asked Questions

Cooking methods can impact the final calorie count. While boiling and steaming add no extra calories, methods involving oil, such as frying, will significantly increase the total calories and fat content. Baking can increase the potato's sugar content through caramelization but keeps the base calories low if no oil is added.

Yes, the skin of Japanese sweet potatoes is edible and contains more than half of the potato's dietary fiber, along with antioxidants. Eating the skin adds a small number of calories but also boosts the nutritional value and texture. Always wash the potato thoroughly before cooking and eating the skin.

Japanese sweet potatoes and regular potatoes have a similar calorie density per 100g, but the Japanese variety often has slightly more fiber and sweetness. For example, some data shows a Japanese sweet potato having 91 kcal per 100g compared to a regular potato's 92 kcal, and slightly more fiber.

Yes, Japanese sweet potatoes can be beneficial for weight loss. Their high fiber content promotes a feeling of fullness, which can help reduce overall calorie intake. They are also rich in complex carbohydrates that provide sustained energy.

The primary macronutrient in Japanese sweet potatoes is carbohydrates. A 270-gram serving contains approximately 54g of carbs, making it an excellent source of energy.

Japanese sweet potatoes have a moderate glycemic index (GI), but the impact on blood sugar varies by cooking method. Boiled sweet potatoes have a lower GI than baked ones. The high fiber content helps slow down the absorption of sugar, which can mitigate rapid spikes.

While it is generally safe to eat sweet potatoes raw, they are typically less sweet and have a drier, harder texture compared to when they are cooked. Cooking enhances their flavor, creaminess, and digestibility.