How Many Calories Are in a Grilled Sweet Potato?

December 3, 2025 •

4 min read

A medium sweet potato, baked with its skin on, contains approximately 103 calories, but grilling often involves added fats and ingredients that change the final count. The precise number of calories in a grilled sweet potato depends heavily on your preparation methods, including the amount of oil, seasonings, and additional toppings used.

Quick Summary

The calorie count of a grilled sweet potato is not fixed, varying based on size and added ingredients like oil. This nutritional overview provides the estimated calorie range, breaking down how preparation, portion sizes, and toppings affect the total energy content of this popular healthy side dish. The grilling process itself doesn't add many calories, but condiments and fats can significantly increase the final tally.

Key Points

Variable Calorie Count: The calorie content of a grilled sweet potato is not fixed, depending primarily on its size and added ingredients.
Oil Is the Biggest Factor: Adding cooking oil significantly increases the total calorie count, as one tablespoon of olive oil adds around 120 calories.
Size Matters: A medium sweet potato, without added fats, has approximately 100-112 calories, while a larger one will have more.
Low-Calorie Grilling: To keep calories low, wrap the sweet potato in foil and use minimal oil, a method similar to baking.
Health Benefits Remain: Even with added fat, grilled sweet potatoes are rich in nutrients like beta-carotene, fiber, and potassium, which support immune and heart health.
Toppings Can Add Up: Be mindful of caloric toppings, such as butter, honey, or creamy aioli, which can significantly increase the final count.

Understanding the Core Calories

The fundamental calorie count of a sweet potato comes from its natural carbohydrates, with minimal protein and fat. A medium sweet potato, roughly 5 inches long and 2 inches in diameter, contains about 100-112 calories when cooked simply, such as by baking or boiling. The grilling process, by itself, does not add calories. However, most grilling recipes call for some amount of oil, which is where the caloric difference truly arises.

The Impact of Added Fats

Adding oil is the most significant factor affecting the final calorie count of your grilled sweet potato. Olive oil is a popular choice for grilling due to its flavor profile and health benefits, but it is also calorie-dense. Just one tablespoon of olive oil contains around 120 calories. A standard recipe might call for one or two tablespoons for a few servings, quickly increasing the per-serving calorie count.

For example, one recipe for grilled sweet potatoes suggests using 3 tablespoons of olive oil for 6 servings, resulting in a calorie count of 200 per serving. Another recipe using minimal oil resulted in a much lower calorie count of 102 calories per serving. This stark contrast highlights how cooking fat is the key variable to watch when monitoring calorie intake.

Preparation Methods and Their Caloric Outcomes

How you prep your sweet potato for the grill can influence its final calorie content. The most common methods are slicing and wedging, but the approach you take changes the total surface area and, therefore, the amount of oil that can be absorbed.

Common Preparation Methods:

Wedges: A popular choice for grilling, wedges can be tossed in a bowl with oil and seasonings. Since the surface area is smaller than with sliced rounds, they may absorb less oil per piece. For a medium potato, cutting into 6-8 wedges is typical.
Sliced Rounds: Slicing the potato into thin rounds increases the surface area. This means more oil and seasoning can be applied, potentially raising the calorie count. However, thinner slices also cook faster.
Whole or Foil-Wrapped: Grilling a whole sweet potato wrapped in foil, similar to baking, is a great way to minimize added fat. You can add a minimal amount of oil or even just spices before wrapping it up. This method produces a very tender interior with less crispy exterior.
Skewers: Grilling sweet potato cubes on skewers is a fun alternative, especially when combined with other vegetables. A recipe for sweet potato kebabs estimates around 217 calories per 15-inch skewer.

Comparison of Preparation Methods

This table illustrates how different preparation methods and add-ons can change the calorie count for a medium-sized sweet potato. Note that these are approximations and can vary based on portion and ingredient quantity.


Preparation Method	Key Ingredients	Approximate Calories per Medium Potato	Notes
Grilled (minimal oil)	Sweet potato, salt, pepper	~110-120	Closest to the natural calorie count.
Grilled Wedges (with oil)	Sweet potato, 1 tbsp olive oil	~150-180	Oil distribution for a single potato.
Foil-Wrapped on Grill	Sweet potato, hint of oil, herbs	~115-130	Similar to baking, very low added fat.
Skewers with Glaze	Sweet potato, oil, maple syrup	~220-250	Sugar in glaze adds significant calories.
Grilled with Honey Aioli	Sweet potato, oil, mayo-based dip	~200-220	Creamy dips are a major calorie source.

Health Benefits of Grilled Sweet Potatoes

Regardless of the calorie count, grilled sweet potatoes remain a nutritious option, especially when prepared with minimal added fats.

Rich in Beta-Carotene: A medium sweet potato contains over 100% of the daily recommended amount of vitamin A, an essential nutrient for vision, immunity, and skin health. Grilling with a little fat, like olive oil, helps the body better absorb this fat-soluble vitamin.
High in Fiber: The fiber content aids in digestion and promotes a feeling of fullness, which is beneficial for weight management. For maximum fiber, leave the skin on when grilling.
Excellent Source of Potassium: Sweet potatoes are rich in potassium, a mineral crucial for regulating blood pressure and helping to prevent strokes.
Antioxidant Power: They contain potent antioxidants, including carotenoids and anthocyanins (especially in purple varieties), which help reduce inflammation and protect against chronic diseases.

Conclusion

The number of calories in a grilled sweet potato is not a single, fixed number but a range that depends on its size and, most importantly, the added ingredients used in preparation. A plain, medium-sized grilled sweet potato can have as few as 110 calories. However, adding just a tablespoon of olive oil can easily increase that to 150-180 calories, and using rich toppings like butter or sugary glazes can push the total well over 200 calories per serving. For a healthy, lower-calorie option, focus on using minimal oil and natural seasonings, enjoying the robust nutritional benefits this versatile vegetable offers.

USDA FoodData Central is an excellent resource for detailed nutritional information on sweet potatoes and other foods.

Frequently Asked Questions

A medium grilled sweet potato prepared with about one tablespoon of olive oil typically has between 150 and 180 calories, depending on the exact amount of oil absorbed during cooking.

The grilling process itself does not add calories to a sweet potato. Any increase in calories comes from added ingredients, such as oil, butter, or sauces, which are often used for flavor and to prevent sticking.

Yes, grilling is a very healthy way to cook sweet potatoes. It helps preserve nutrients and creates a smoky flavor. To keep it healthiest, use minimal oil and avoid high-calorie glazes.

For a low-calorie grilled sweet potato, wrap it whole in aluminum foil with a pinch of salt and pepper. This prevents the need for added oil and is similar to baking.

Peeling a sweet potato before grilling removes some of the fiber and nutrients found in the skin but has a minimal effect on the overall calorie count of the flesh.

The calorie count is very similar if prepared identically. A baked sweet potato with minimal toppings has a comparable calorie count to a grilled sweet potato prepared with a minimal amount of oil.

To keep calories low, avoid high-fat or sugary toppings like butter, brown sugar, honey, creamy aiolis, and marshmallow fluff. Instead, opt for fresh herbs, a squeeze of lemon juice, or a light sprinkle of spices.