How many calories in a 325 sweet potato?

November 7, 2025 •

3 min read

According to nutritional data, a raw, unprepared 325-gram sweet potato contains approximately 280 calories. This starchy root vegetable is a powerhouse of nutrients, providing substantial fiber, vitamins, and minerals that contribute to a healthy diet and weight management goals. Understanding how many calories in a 325 sweet potato can help you plan your meals effectively.

Quick Summary

A 325g raw sweet potato provides about 280 calories, primarily from carbohydrates. The final calorie count can vary with cooking methods like baking or boiling and any added ingredients. This nutrient-dense vegetable is also rich in fiber, vitamins, and antioxidants.

Key Points

Calorie Count: A raw, unprepared 325g sweet potato contains approximately 280 calories, primarily from complex carbohydrates.
Nutrient Rich: This serving is an excellent source of Vitamin A (256% DV), potassium (23% DV), and dietary fiber (10g).
Cooking Variations: Baking and adding fats like oil or butter will increase the final calorie count, while boiling may slightly reduce it.
Gut Health: The high fiber content of sweet potatoes supports healthy digestion and can help with weight management.
Antioxidant Power: Orange and purple sweet potatoes are rich in antioxidants like beta-carotene and anthocyanins, which protect against cellular damage.
Versatile Ingredient: The 325g portion can be used in various healthy recipes, from simple baked potatoes to complex stews and roasted side dishes.

A raw, unprepared 325-gram sweet potato is a nutritional powerhouse, packing approximately 280 calories into a single serving. The exact number can shift based on preparation, but this figure provides an excellent starting point for meal planning. The macronutrient composition is primarily carbohydrates (about 92% of calories), with minimal fat (1%) and a moderate amount of protein (7%). This makes it an energy-dense but relatively low-fat food source. Beyond just the calorie count, the health benefits of this versatile vegetable are extensive.

Sweet Potato Nutrition Breakdown

Beyond its caloric content, a 325g sweet potato is packed with essential nutrients that contribute to overall health. The primary energy source comes from complex carbohydrates, which provide sustained energy and help keep you feeling full. It is also an exceptional source of vitamins and minerals, including a remarkable amount of Vitamin A and potassium.

Key Nutrients in a 325g Sweet Potato

Vitamin A: A 325g raw sweet potato provides over 256% of your Daily Value for Vitamin A, an essential nutrient for vision, immune function, and cellular growth.
Potassium: Containing around 1095mg of potassium, this serving meets 23% of the Daily Value, which is crucial for blood pressure control and muscle function.
Fiber: With approximately 10 grams of dietary fiber, a 325g portion significantly contributes to gut health and digestive regularity.
Antioxidants: The vibrant color of sweet potatoes, especially the orange and purple varieties, is due to antioxidants like beta-carotene and anthocyanins, which help protect the body from free radical damage and reduce inflammation.

How Cooking Affects the Calorie Count

The preparation method is a critical factor in determining the final calorie count and nutritional profile. While a raw 325g sweet potato is a baseline, cooking can alter its composition. The addition of fats like butter or oil will increase the calorie total, while boiling often results in a slightly lower number due to water absorption.

Comparison of Cooking Methods for a 325g Sweet Potato


Cooking Method	Estimated Calories	Preparation Details
Raw (Unprepared)	~280 kcal	No heat applied; represents baseline.
Baked in Skin	~290-300 kcal	Baking can slightly increase the concentration of sugars, thus a marginal calorie increase is expected.
Boiled (without skin)	~250-260 kcal	Water absorption can lower the calorie density per gram.
Roasted with Oil	~320-350+ kcal	Calorie count increases significantly with added cooking oils and seasonings.

Healthy Recipe Ideas for a 325g Sweet Potato

Incorporating a 325g sweet potato into your diet can be both simple and delicious. Here are a few healthy recipe ideas:

Simple Baked Sweet Potato: Wash the potato, poke with a fork, and bake at 400°F (200°C) for 45-60 minutes until soft. Top with a sprinkle of cinnamon and a dash of Greek yogurt.
Microwave Hack: For a faster option, a quick zap in the microwave can make it tender in minutes. Pierce with a fork and microwave for 5-8 minutes, flipping halfway.
Roasted Cubes: Peel and cube the sweet potato, toss with a little olive oil, salt, and paprika, then roast until crispy for a nutritious side dish.
Vegan Fricassee: Create a savory stew by slicing and frying the sweet potato with onions and herbs, adding water to create a sauce.

Conclusion: A Nutrient-Dense Choice

In summary, a raw 325g sweet potato contains approximately 280 calories, a number that will fluctuate based on your cooking method. The calorie count, however, is only one part of the story. This root vegetable is an excellent source of dietary fiber, Vitamin A, and potassium, as well as powerful antioxidants. Whether baked, boiled, or roasted, it provides a satiating and health-promoting addition to almost any meal. For those managing their weight or simply aiming for a more nutrient-rich diet, the sweet potato is a smart and satisfying choice. The low fat content and high fiber make it an ideal carbohydrate source for sustained energy and gut health. Always consider the preparation method to accurately track your caloric intake, but rest assured that this is a highly beneficial food for your overall well-being. For more detailed nutritional information and recipe ideas, consulting a reputable source on nutrition is always a good idea, such as a health and nutrition publication from a trusted source.

Sources

325 Grams Of Sweet Potato Nutrition Facts - Eat This Much. (n.d.). [https://www.eatthismuch.com/calories/sweet-potato-2210?a=2.5%3A0] Sweet potatoes: Nutrition and Health Benefits - Healthline. (2024, February 8). [https://www.healthline.com/nutrition/sweet-potato-benefits] Understand The Benefits of Sweet Potato Sexually for Men and Women - InstaCare. (2024, April 29). [https://instacare.pk/blog/benefits-of-sweet-potato-sexually]

Frequently Asked Questions

Yes, boiling a sweet potato can slightly decrease its calorie density per gram, as it absorbs water during the cooking process. For instance, a boiled 320g sweet potato is estimated to have around 243 calories, slightly less than the raw version.

A 325g raw sweet potato contains approximately 65 grams of carbohydrates. The majority of these are complex carbs, which are beneficial for sustained energy.

Both offer great nutrition, but sweet potatoes generally have a higher content of certain vitamins, like Vitamin A. A 100g serving of baked sweet potato provides about 90 calories, while a similar portion of regular potato offers around 80 calories; however, the nutrient profiles differ significantly.

Yes, due to their high fiber and water content, sweet potatoes can aid in weight loss by promoting a feeling of fullness and helping to regulate digestion. They offer a nutrient-dense and low-calorie option when prepared without excessive fats.

The American Diabetes Association considers sweet potatoes a low-glycemic food suitable for a healthy eating plan. The fiber in sweet potatoes helps balance blood sugar levels, and they are a nutrient-rich alternative to higher-GI foods.

Steaming is often recommended to retain the maximum amount of nutrients, including water-soluble vitamins like Vitamin C. Baking is also an excellent option, as it helps concentrate the natural flavors without adding fat.

Nutritionists label sweet potatoes a 'superfood' because of their high concentration of vitamins, minerals, and antioxidants, including beta-carotene and anthocyanins, which provide numerous health benefits from improved vision to reduced inflammation.