How many calories are in a sweet potato baked with butter?

November 5, 2025 •

4 min read

According to the USDA, a medium baked sweet potato without any additions contains approximately 100-142 calories, but adding even a tablespoon of butter significantly increases this count. Calculating how many calories are in a sweet potato baked with butter requires considering the size of the potato and the amount of butter used.

Quick Summary

The total calorie count for a baked sweet potato with butter depends on the potato's size and the amount of butter added. Learn how to estimate the caloric value and explore healthier ways to enjoy this nutritious root vegetable.

Key Points

Calories vary: A medium baked sweet potato with one tablespoon of butter contains approximately 244 calories.
Butter increases calories significantly: Butter is a dense source of fat, and each tablespoon adds over 100 calories to your sweet potato.
Healthier topping options: To reduce calories, consider using Greek yogurt, avocado, salsa, or cinnamon as butter alternatives.
Nutrient-dense root vegetable: Sweet potatoes are rich in fiber, vitamins (A and C), and antioxidants, even when combined with butter.
Proper baking is key: To achieve the best flavor, bake the sweet potato whole at 400°F until tender, typically 45-60 minutes.
Enjoy with the skin on: Baking with the skin on retains more fiber and nutrients, adding to the health benefits.
Balance is important: The final calorie count is the sum of the sweet potato's base calories plus all added ingredients.

Calorie Breakdown: Sweet Potato vs. Butter

The calorie content of a baked sweet potato is relatively low on its own, with a medium-sized one containing about 142 calories. It’s the additions, like butter, that can dramatically increase the total. Butter is a dense source of fat, and just one tablespoon can add over 100 calories. The final calorie count is a sum of the sweet potato's natural energy plus all added fats.

Estimating the Calories in Your Baked Sweet Potato

To get a precise estimate of how many calories are in a sweet potato baked with butter, you must account for all ingredients. Start with the base, the sweet potato itself. A medium potato (around 150g) is a common serving size and a good starting point for calculations.

Sweet Potato: A medium baked sweet potato with the skin on contributes around 142 calories, 32.7g of carbohydrates, and 5g of fiber. The skin adds significant fiber and nutrients, so keeping it on is recommended.
Butter: A single tablespoon of unsalted butter adds approximately 102 calories and 11.5g of fat.

So, a simple calculation for a medium baked sweet potato with one tablespoon of butter would be approximately $142 + 102 = 244$ calories. Keep in mind that restaurant versions or those with additional toppings can push this number much higher. For example, a restaurant-sized sweet potato with extra butter and cinnamon sugar can easily exceed 350 calories.

Sweet Potato Topping Alternatives

While butter is a classic, several other toppings can provide flavor without a massive calorie increase. These alternatives can help you enjoy your baked sweet potato while staying mindful of your caloric intake. Here are some options:

Greek Yogurt: A dollop of plain Greek yogurt provides a creamy texture similar to sour cream but with more protein and fewer calories. It pairs wonderfully with a sprinkle of cinnamon.
Avocado: Mashed avocado offers healthy fats and a smooth consistency. It's an excellent vegan-friendly alternative to butter and is packed with potassium.
Salsa and Black Beans: For a savory twist, stuff your baked sweet potato with black beans and top with fresh salsa. This adds fiber and protein, making it a complete meal.
Cinnamon and Nutmeg: For a hint of sweetness without added calories, simply sprinkle the warm, fluffy potato with cinnamon and nutmeg.
Tahini and Lime: A drizzle of tahini mixed with fresh lime juice creates a savory, nutty topping that's dairy-free.

Comparison Table: Sweet Potato with Butter vs. Healthier Options


Topping	Approximate Calories (Added)	Notes
1 Tbsp Butter	102 calories	Classic, rich flavor; high in saturated fat.
1 Tbsp Avocado (Mashed)	~25 calories	Offers healthy fats and potassium; vegan-friendly.
1 Tbsp Greek Yogurt (Plain)	~10-15 calories	Adds protein and creaminess; low in fat.
1 Tbsp Tahini	~90 calories	Nutty, savory flavor; provides healthy fats and minerals.
Cinnamon & Salt	<5 calories	Adds flavor with minimal calorie impact.

How to Bake a Perfect Sweet Potato

Achieving a perfectly tender and sweet baked sweet potato is simple. Proper preparation ensures you maximize its natural flavor and texture.

Preparation: Preheat your oven to 400°F (200°C). Scrub the sweet potato clean under cold running water.
Pierce: Use a fork to pierce the potato evenly all over. This allows steam to escape during baking, preventing it from bursting.
Bake: Place the pierced potato on a baking sheet to catch any drips from the caramelizing sugars. Bake for 45 to 60 minutes, or until it can be easily pierced with a fork and is soft to the touch. Baking time varies by size.
Serve: Slice the potato lengthwise to release steam and add your desired toppings while it’s still hot.

Health Benefits of Sweet Potatoes

Even with butter, sweet potatoes offer a wealth of health benefits. They are an excellent source of beta-carotene, which the body converts to Vitamin A, crucial for eye health and immune function. They also provide a good dose of dietary fiber, promoting satiety and aiding digestion. Furthermore, sweet potatoes are rich in antioxidants, which help protect cells from damage. The potassium content can also help regulate blood pressure.

Conclusion

Ultimately, the calorie count of a baked sweet potato with butter is determined by the size of the potato and the quantity of butter used. While a plain sweet potato is naturally low in calories and fat, adding butter and other rich toppings can significantly increase the total. For a delicious but lower-calorie option, consider reducing the amount of butter or swapping it for healthier alternatives like Greek yogurt, avocado, or a simple sprinkle of cinnamon. By understanding the nutritional impact of your additions, you can enjoy a flavorful and healthy meal that supports your wellness goals.

Note: A medium baked sweet potato has about 142 calories on its own. A single tablespoon of butter adds approximately 102 calories.

Frequently Asked Questions

To reduce calories, use a smaller amount of butter or swap it for healthier alternatives like Greek yogurt, avocado, or a simple sprinkle of cinnamon. These options provide flavor and creaminess with fewer calories and fat.

A sweet potato with a moderate amount of butter can be part of a healthy diet due to the sweet potato's high fiber, vitamin, and antioxidant content. However, excessive butter can increase the fat and calorie count, so portion control is key.

Yes, the size of the sweet potato is a major factor. A larger potato will naturally have more calories and carbohydrates than a medium or small one. Calorie estimates should be adjusted based on the size of the potato you're eating.

Great low-calorie alternatives include plain Greek yogurt, a sprinkle of cinnamon and nutmeg, or a squeeze of fresh lime juice. These options add flavor without significant calories.

Baking and boiling are both healthy, low-calorie cooking methods for sweet potatoes. The primary difference in calories comes from what you add to them afterward. Baking enhances the natural sweetness, while boiling is a quick option.

Yes, sweet potatoes can be beneficial for weight loss. Their high fiber and water content help promote feelings of fullness and can aid in calorie control. The key is to prepare them without excessive high-calorie additions.

No, eating the skin does not add significant calories. In fact, keeping the skin on is beneficial as it contains a substantial amount of fiber and nutrients, making your meal more nutritious and satisfying.

The calorie range exists because sweet potatoes vary in size and weight. Factors like whether the skin is included and whether it's baked, boiled, or roasted also cause minor variations in caloric and nutrient density.