How Many Calories Are in One Indian Sweet Potato? The Complete Guide

December 14, 2025 •

4 min read

Based on nutritional data, a typical 100-gram serving of raw Indian sweet potato (shakarkandi) contains approximately 86 calories. This versatile root vegetable, a staple in many Indian dishes, offers a low-fat, high-fiber energy source, making it a healthy addition to your diet.

Quick Summary

A single Indian sweet potato's calorie content varies based on size and cooking method. This guide breaks down the nutritional content, compares it to regular potatoes, and shares healthy preparation tips.

Key Points

Calorie variation: The calorie count for 'one' Indian sweet potato depends on its size and cooking method, averaging around 86 kcal per 100 grams.
Healthy cooking: Boiling, baking, and roasting are low-calorie preparation methods, while frying significantly increases the caloric content.
Rich in Vitamin A: Indian sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A, essential for eye health and immunity.
High in fiber: Shakarkandi provides ample dietary fiber, which aids digestion, promotes fullness, and helps with weight management.
Lower glycemic index: Boiled sweet potatoes have a lower glycemic index compared to regular potatoes, making them a better choice for blood sugar control.
Potent antioxidants: The presence of antioxidants like beta-carotene and anthocyanins helps combat oxidative stress and may lower the risk of chronic diseases.

Understanding the Calorie Count of an Indian Sweet Potato (Shakarkandi)

While a standard nutritional value can be applied to 100 grams of sweet potato, determining the exact number of calories in a single Indian sweet potato requires considering its size. On average, a 100-gram portion of raw sweet potato contains about 86 calories. However, a 'single' sweet potato can range in weight from small (under 100g) to large (over 180g), significantly altering its total caloric contribution to a meal. Most of the calories come from carbohydrates, while the vegetable remains naturally low in fat. The Indian sweet potato, or shakarkandi, is particularly rich in beta-carotene, which gives it a deep orange or purple hue depending on the variety, and serves as a powerful antioxidant.

How Cooking Method Affects Shakarkandi Calories

How you prepare your sweet potato is one of the most critical factors influencing its final calorie count. The calorie value listed above (86 kcal per 100g) is for raw sweet potato. Once cooked, the methods used can dramatically alter the numbers.

Boiling: This is one of the healthiest and lowest-calorie cooking methods. When boiled without adding fats, a medium-sized sweet potato has a moderate calorie count and its glycemic index is lower, making it suitable for blood sugar management.
Baking or Roasting: Baking a sweet potato in its skin can increase its caloric density slightly compared to boiling, as the moisture evaporates, concentrating its natural sugars. Adding any oil or butter will further increase the calorie total.
Frying: This method, common in some Indian snacks like fried chaat, adds significant calories due to the absorption of cooking oil. Frying is the least healthy option for calorie-conscious individuals.
Added Ingredients: Calories also increase with toppings. Traditional Indian preparations often include ingredients like ghee, sugar, or spices, all of which add to the overall energy value of the dish.

Indian Sweet Potato vs. Regular Potato: A Nutritional Comparison

Although they are both starchy root vegetables, sweet potatoes and regular potatoes have distinct nutritional profiles. The table below compares the nutritional content per 100 grams, based on boiled versions to provide a consistent reference point.


Nutrient	Indian Sweet Potato (Shakarkandi)	Regular White Potato	Notes
Calories	~86 kcal	~80 kcal	Very similar, though slight variations exist.
Protein	~1.6 g	~1.9 g	Regular potatoes may have slightly more protein.
Fiber	~3.0 g	~1.6 g	Sweet potatoes are significantly higher in dietary fiber.
Vitamin A	Excellent source	Minimal	Sweet potatoes are rich in beta-carotene, which converts to Vitamin A.
Vitamin C	Good source	Higher source	Regular potatoes often have more Vitamin C per 100g.
Potassium	Good source	Higher source	Regular potatoes generally contain more potassium.
Glycemic Index	Medium to High	Medium to High	Varies greatly by cooking method. Boiling lowers it.

Key Health Benefits of Indian Sweet Potatoes

The nutritional value of shakarkandi extends far beyond its carbohydrate and calorie content. Incorporating this vegetable into your diet offers numerous health advantages.

Rich in Antioxidants: Sweet potatoes, especially the orange and purple varieties, are packed with antioxidants like beta-carotene and anthocyanins. These compounds help protect your body from free radical damage, which is linked to aging, cancer, and other chronic diseases.
Boosts Immunity: The high levels of Vitamin C and Vitamin A (from beta-carotene) in sweet potatoes are essential for a healthy immune system, helping to fight off infections.
Promotes Eye Health: The abundant beta-carotene, which is converted to Vitamin A in the body, is critical for maintaining good vision and preventing eye-related diseases like macular degeneration.
Aids Digestion: As a great source of both soluble and insoluble fiber, sweet potatoes support a healthy digestive tract, preventing constipation and promoting regularity.
Supports Blood Pressure: Sweet potatoes contain potassium, which helps regulate blood pressure by balancing excess sodium levels in the body.
Manages Blood Sugar: Despite their sweet taste, boiled sweet potatoes have a lower glycemic index compared to regular potatoes, releasing sugar more slowly into the bloodstream. This makes them a more favorable carbohydrate choice for managing blood sugar levels, especially for individuals with diabetes.

Healthy Ways to Prepare Indian Sweet Potatoes

To maximize the nutritional benefits and manage the calorie count, consider these healthy Indian cooking methods:

Baked Shakarkandi: Bake whole or sliced sweet potatoes in the oven until tender. This method brings out their natural sweetness without adding unnecessary fats. Serve with a sprinkle of chaat masala for a flavorful, low-calorie snack.
Shakarkandi Chaat: Create a healthy chaat by combining boiled and cubed sweet potato with a mix of chopped onion, tomatoes, fresh coriander, lemon juice, and spices. Avoid the deep-fried version and opt for a baked or boiled preparation.
Sweet Potato Subzi: Make a light, delicious sabzi by sautéing boiled sweet potato cubes with simple spices like cumin seeds, turmeric, and coriander powder. Use minimal oil and finish with a squeeze of lemon juice for a tangy flavor.
Roasted Sweet Potato Fries: Slice the sweet potato into wedges or fries and toss with a light coating of oil and your favorite spices. Roast in the oven until crispy for a healthier alternative to deep-fried fries.
Sweet Potato and Fenugreek Sauté: This flavorful side dish (known as Shakariya Methi nu Shaak in Gujarati) combines sweet potato cubes with fresh fenugreek leaves and spices, creating a nutritious and delicious accompaniment to your meal.

Conclusion

While there is no single, fixed calorie count for "one" Indian sweet potato, a standard 100-gram serving contains approximately 86 calories. The total energy value is primarily influenced by the potato's size and, more importantly, the cooking method used. For the lowest calorie options, boiling or baking are preferable to frying. Beyond calories, Indian sweet potatoes (shakarkandi) are a nutritional powerhouse, offering abundant vitamins, minerals, and antioxidants that support overall health, vision, and immunity. By choosing healthy preparation methods, this versatile and flavorful root vegetable can be a valuable and delicious part of a balanced diet.

Learn more about sweet potato nutrition facts from authoritative sources like Healthline's detailed guide.

Frequently Asked Questions

While both are healthy, Indian sweet potatoes are often considered healthier because they contain significantly more Vitamin A and dietary fiber. They also have a lower glycemic index when boiled, which helps manage blood sugar levels more effectively than regular potatoes.

Despite being used interchangeably in some regions, sweet potatoes and true yams are different root vegetables. Sweet potatoes, including the Indian variety, are from the morning glory family and are generally sweeter and softer. True yams are native to Africa and Asia, have rough, scaly brown skin, and are more starchy and less sweet.

Yes, sweet potatoes can aid in weight loss. Their high dietary fiber content makes you feel full for longer, reducing overall calorie intake. They are also low in fat and provide sustained energy, keeping you active throughout the day.

The skin of a sweet potato is edible and contains a significant amount of its fiber and potassium. Eating the skin can increase the nutritional value of the vegetable. However, it is advisable to wash the skin thoroughly before cooking.

A medium sweet potato typically weighs around 130-150 grams. Using the average of 86 calories per 100 grams, a medium raw shakarkandi would be approximately 112 to 129 calories. The total will change based on how you cook it and what you add.

Yes, people with diabetes can eat sweet potatoes in moderation. When boiled, sweet potatoes have a lower glycemic index than regular potatoes, meaning they cause a slower rise in blood sugar levels. The high fiber content also helps with blood sugar management.

Indian sweet potato, or shakarkandi, is used in various dishes, including sweet potato chaat, a tangy street food; sweet potato subzi, a simple spiced vegetable side dish; and in fasting recipes like 'upvasachi ratalyachi bhaji'.