How Many Calories in a 180g Raw Sweet Potato? Unpacking the Nutrition Diet

November 9, 2025 •

4 min read

A 180g raw sweet potato contains approximately 155 calories, derived mostly from carbohydrates. This starchy root vegetable is a nutrition powerhouse, offering significant amounts of vitamins and fiber, making it a valuable part of any healthy diet.

Quick Summary

This article explores the caloric content of a 180g raw sweet potato, detailing its full nutritional profile, the impact of various cooking methods, and its role in a balanced diet. It contrasts the sweet potato with its regular counterpart to highlight its unique benefits for health and weight management.

Key Points

180g Calorie Count: A 180g raw sweet potato has approximately 155 calories.
Nutrient-Dense: Sweet potatoes are rich in beta-carotene (vitamin A), fiber, and other essential vitamins and minerals.
Cooking Matters: Baking or roasting concentrates calories by removing water, while boiling adds water and lowers the caloric density per gram.
Supports Weight Management: The high fiber and complex carbohydrate content promote a feeling of fullness and stable blood sugar, which can aid in weight loss.
Health Benefits: The antioxidants in sweet potatoes help fight inflammation and support immune function.
Versatile Ingredient: Sweet potatoes can be easily incorporated into many meals through roasting, mashing, or adding to soups and smoothies.
Choose Healthy Preparations: To maintain a low-calorie profile, choose boiling, steaming, or roasting over deep-frying.

The Nutritional Power of Sweet Potatoes

Beyond just answering "how many calories in a 180g raw sweet potato?", it's important to understand the bigger picture of what this vegetable offers. A 180g portion is about the size of a large sweet potato, providing not only moderate calories but also a wealth of essential vitamins and minerals. The deep orange color of the most common varieties is a sign of their rich beta-carotene content, a powerful antioxidant that the body converts into vitamin A. This nutrient is crucial for vision, bone development, and immune function.

Raw Sweet Potato: The Calorie Breakdown

A 180g raw sweet potato contains approximately 155 calories. For those monitoring their macronutrient intake, the breakdown is largely carbohydrate-focused:

Carbohydrates: 36g
Protein: 3g
Fat: 0.1g
Fiber: 5g

This high fiber and complex carbohydrate content is what makes sweet potatoes so filling and a great source of sustained energy. Unlike simple sugars, the energy from sweet potatoes is released slowly, helping to prevent blood sugar spikes and crashes.

The Impact of Cooking on Calorie Count

While a 180g raw sweet potato provides a solid nutritional foundation, the calorie count can change once cooked. This is not due to a change in the sweet potato itself, but rather a change in its water content.

The Cooking Method Matters

Baking: When a sweet potato is baked, it loses a significant amount of water. This concentrates the nutrients and calories, meaning a 100g serving of baked sweet potato will have more calories than a 100g serving of raw sweet potato. However, if you bake a specific 180g potato, the total calories remain the same, just distributed over a lighter, cooked weight.
Boiling: Boiling a sweet potato can have the opposite effect. Because the potato absorbs water, its weight increases, and the calories per 100g can slightly decrease. Boiling is also known to have a gentler effect on certain nutrients compared to high-heat baking, preserving more of its antioxidant content.
Frying: Deep-frying adds oil, which drastically increases the calorie and fat content. This preparation method should be used sparingly for those monitoring their calorie intake.

Sweet Potato vs. Regular Potato: A Nutritional Comparison

While both sweet potatoes and regular potatoes are valuable parts of a healthy diet, they offer different nutritional profiles. The table below compares the nutrients of a medium-sized cooked version of each.


Nutrient	Sweet Potato (approx. 130g)	Regular Potato (approx. 148g)
Calories	100	110
Vitamin A	120% DV	0% DV
Vitamin C	30% DV	30% DV
Potassium	440mg	620mg
Fiber	4g	2g

As the table shows, sweet potatoes have a clear advantage in Vitamin A and fiber, while regular potatoes contain more potassium. Both are nutrient-dense options, and the best choice depends on your specific nutritional needs.

Health Benefits and Diet Integration

Sweet potatoes are a highly versatile and beneficial addition to your meal plan. Their high fiber content promotes a feeling of fullness, which can be advantageous for weight management. Furthermore, the antioxidants present can help combat inflammation and contribute to better overall health.

Here are some healthy ways to incorporate sweet potatoes into your diet:

Roasted Wedges: Cut a sweet potato into wedges, toss with a little olive oil, and roast until crispy. For added flavor, sprinkle with cumin or paprika.
Sweet Potato Toast: Slice the sweet potato lengthwise into thin pieces, toast them, and use them as a base for avocado, eggs, or nut butter.
Mashed Sweet Potato: For a creamy side dish, boil the sweet potato and mash with a touch of milk and seasoning. This can replace less-nutritious mashed potatoes.
In Smoothies: Add cooked sweet potato puree to your smoothie for a creamy texture and extra nutrients.
In Soups and Stews: Sweet potatoes add a hearty, sweet component to various soups and stews, making them more filling and nutritious.

A Valuable Addition to Your Nutrition Strategy

Sweet potatoes are a flavorful and nutritious food that can be a cornerstone of a healthy diet. Whether you are aiming for weight loss, seeking to boost your antioxidant intake, or simply want a delicious and filling carbohydrate source, the sweet potato delivers. The key is to prepare them healthily, avoiding excessive fats and sugars to keep them a low-calorie, nutrient-dense choice. Its versatility makes it easy to add to a wide range of dishes, ensuring you can enjoy its many health benefits regularly.

Conclusion

In conclusion, a 180g raw sweet potato provides around 155 calories and a robust profile of beneficial nutrients, including fiber, vitamins, and antioxidants. Its calorie content is moderate and can be influenced by cooking methods, so opting for healthier preparations like boiling or roasting is recommended. By incorporating sweet potatoes thoughtfully into your diet, you can enjoy a satisfying and nutritious food that supports overall health and wellness.

For more detailed nutritional information and health advice, consult a registered dietitian or visit a reliable source like the USDA's FoodData Central.(https://fdc.nal.usda.gov/fdc-app.html#/)

Frequently Asked Questions

A 180g raw sweet potato contains approximately 155 calories.

Cooking a sweet potato changes its calorie density per gram because it alters the water content. For instance, baking removes water, concentrating the calories, while boiling adds water, diluting them.

Yes, sweet potatoes can support weight loss due to their high fiber and water content, which promote satiety and help control appetite. However, preparation method is key, and they should be consumed in moderation.

Sweet potatoes are most known for their high content of beta-carotene, an antioxidant that the body converts into vitamin A. This is particularly abundant in the orange-fleshed varieties.

Sweet potatoes offer significantly more vitamin A and fiber than regular potatoes. Regular potatoes are slightly higher in potassium and protein. Both can be part of a healthy diet, but sweet potatoes are often considered more nutrient-dense.

Yes, people with diabetes can eat sweet potatoes in moderation as part of a healthy diet. They have a lower glycemic index than regular potatoes, especially when boiled, which helps regulate blood sugar levels.

Healthy preparation methods include boiling, steaming, and roasting. These methods retain nutrients and avoid adding excessive fats. Combining them with other nutrient-rich foods like lean protein and vegetables creates a balanced meal.