Nutrition Diet Explained: How Many Calories Are in 250 Sweet Potatoes?

November 6, 2025 •

5 min read

According to nutritional data, a 250-gram serving of raw, unprepared sweet potato contains approximately 215 calories. This versatile and nutrient-dense root vegetable is a staple in many healthy eating plans, making it important to understand how many calories are in 250 sweet potatoes and how different cooking methods impact its nutritional profile.

Quick Summary

This article details the caloric and nutritional values of a 250g sweet potato, contrasting the impact of cooking methods like baking versus boiling. It also highlights the health benefits and offers practical advice for integrating this healthy carbohydrate into a balanced diet.

Key Points

Calorie Count Varies by Preparation: A 250g sweet potato has approximately 215 calories raw, 225 calories when baked, and slightly less when boiled.
Nutrient-Dense Complex Carbohydrate: Sweet potatoes are primarily complex carbohydrates, providing sustained energy along with fiber for digestive health.
Rich Source of Beta-Carotene: The bright orange color indicates a high concentration of beta-carotene, which the body converts to vitamin A for eye and immune health.
Contains Valuable Antioxidants and Minerals: Sweet potatoes are loaded with antioxidants and essential nutrients like vitamin C, potassium, and manganese.
Lower Glycemic Index Than Regular Potatoes: Their medium glycemic index means they raise blood sugar levels more slowly, especially when boiled, making them a balanced choice.
Optimal Nutrient Absorption with Healthy Fats: Pair sweet potatoes with a healthy fat, like olive oil, to improve the absorption of fat-soluble beta-carotene.
Versatile for Many Recipes: This vegetable can be prepared in numerous healthy ways, including baking, roasting, mashing, or adding to soups.

Understanding the Nutritional Profile of Sweet Potatoes

Sweet potatoes are a nutritional powerhouse, packed with vitamins, minerals, and antioxidants, and are an excellent source of complex carbohydrates. A detailed look at the calorie and macronutrient breakdown for a 250-gram serving provides clarity for those managing their diet. While raw sweet potato is a good baseline, the way it is cooked can alter its final nutritional value slightly. This makes understanding the impact of preparation methods crucial for accurate calorie counting.

Raw vs. Cooked: How Many Calories Are in 250 Sweet Potatoes?

The number of calories in sweet potatoes can vary based on whether they are raw or cooked. For a 250-gram serving, the numbers are as follows:

Raw Sweet Potato (approx. 215 calories): Unprepared and uncooked, a 250g serving contains about 215 calories, with most of its energy coming from complex carbohydrates.
Baked Sweet Potato (approx. 225 calories): When baked in its skin without added salt, a 250g sweet potato will have around 225 calories. This is a minimal increase, primarily due to the concentration of nutrients as water is lost during baking.
Boiled Sweet Potato (approx. 190 calories): Boiling without the skin can result in a slightly lower calorie count per gram. A medium-sized, boiled sweet potato (which may be less than 250g) contains fewer calories and has a different nutrient composition compared to a baked one. It is worth noting that boiling can retain more beta-carotene and even increase its absorption.

Macronutrient Breakdown for 250g

Beyond the raw calorie count, a 250g sweet potato offers a rich profile of other essential nutrients:

Carbohydrates: This serving contains roughly 50-52 grams of carbohydrates, which provide a steady source of energy. The carbs primarily consist of starch and natural sugars, including sucrose and maltose.
Fiber: A 250g serving is a great source of dietary fiber, with about 8 grams. This fiber supports digestive health, aids in weight management by promoting feelings of fullness, and can help regulate blood sugar levels.
Protein: Sweet potatoes are not a primary source of protein, but a 250g portion does contain around 4-5 grams.
Fat: Sweet potatoes are naturally very low in fat, with a 250g serving having less than 1 gram.

The Health Benefits of Incorporating Sweet Potatoes

Sweet potatoes are often hailed as a superfood due to their high nutritional density and array of health-promoting compounds. Incorporating them into your diet can offer several benefits:

Rich in Beta-Carotene: The vibrant orange hue of sweet potatoes is due to beta-carotene, a powerful antioxidant that the body converts into vitamin A. A single sweet potato can provide well over the daily requirement for vitamin A, which is essential for healthy vision, immune function, and skin health.
Supports a Healthy Immune System: In addition to beta-carotene, sweet potatoes provide a good dose of vitamin C, another key antioxidant that supports immune function and promotes healthy skin by aiding collagen production.
Promotes Digestive Health: The high fiber content, including both soluble and insoluble fiber, supports the growth of healthy gut bacteria. This can lead to improved digestion and a reduced risk of certain colorectal issues.
Aids in Blood Sugar Regulation: Despite their sweetness, sweet potatoes have a medium glycemic index, meaning they release sugar into the bloodstream more slowly than high-GI foods like regular potatoes. This is due to their fiber content and certain compounds, making them a suitable option for people managing blood sugar levels when consumed in moderation.
Enhances Cognitive Function: Some studies suggest that the anthocyanins found in purple sweet potatoes can help protect the brain from inflammation and free radical damage, potentially improving cognitive function.

Comparing Sweet Potatoes and Regular Potatoes

While often mistaken for relatives, sweet potatoes and regular potatoes are from different plant families. They share some characteristics but differ in key nutritional areas.


Feature	Sweet Potato (250g Baked)	Regular Potato (approx. 250g)
Calories	~225 kcal	~190 kcal
Main Carbohydrate Type	Primarily starch, with more natural sugar	Primarily starch
Beta-Carotene/Vitamin A	Excellent source; promotes eye and immune health	Contains negligible amounts
Fiber	Higher fiber content, beneficial for digestion	Good source, but generally less than sweet potato
Glycemic Index	Medium, especially when boiled	Can be high, depending on preparation
Antioxidants	Rich in antioxidants like beta-carotene	Contains antioxidants, but less potent variety

Cooking Methods and Their Impact on Calories

The way you prepare your sweet potato can subtly alter its nutrient profile. Adding fats or sugars will, of course, increase the calorie count, but even the cooking method itself matters. For example, boiling can lower the glycemic index compared to roasting. To maximize nutrient absorption, especially for fat-soluble beta-carotene, pairing sweet potatoes with a healthy fat like olive oil or avocado is recommended.

Healthy Ways to Enjoy Sweet Potatoes

There are countless delicious ways to add sweet potatoes to your diet:

Baked: Simple, classic, and healthy. Just bake until fork-tender and enjoy with a sprinkle of cinnamon or a dollop of Greek yogurt.
Roasted: Cut into cubes and toss with olive oil and your favorite spices before roasting for a savory side dish.
Mashed: Boil until soft and mash with a touch of milk and spices for a creamy, comforting side.
Fries: Cut into matchsticks or wedges and air fry or bake until crispy for a healthier alternative to traditional French fries.
Soups and Stews: Add chunks of sweet potato to savory soups and stews for a hearty, nutrient-rich meal.
Sweet Potato Toast: Thinly slice and toast the sweet potato slices. Top with avocado, nuts, or seeds for a unique and nutritious breakfast or snack.

Conclusion

A 250-gram sweet potato is a low-calorie, nutrient-dense food that provides significant health benefits. Whether raw, baked, or boiled, it is an excellent source of complex carbohydrates, fiber, and potent antioxidants like beta-carotene. The key takeaway is that cooking method can influence its final nutritional value and glycemic impact. By incorporating sweet potatoes into a balanced nutrition diet, you can enjoy a delicious and wholesome food that supports immune function, vision, and digestive health.

For more information on the health benefits and nutrient content of sweet potatoes, visit the Verywell Health resource on sweet potatoes.

Frequently Asked Questions

A 250g raw sweet potato contains approximately 215 calories, while a baked one (in its skin without salt) contains about 225 calories.

Boiling sweet potatoes can slightly reduce their calorie density per gram compared to baking, as it can reduce some starch content while retaining other nutrients.

Sweet potatoes are often considered healthier because they provide a higher amount of beta-carotene and have a lower glycemic index, particularly when boiled.

Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. Vitamin A is crucial for healthy vision and can help prevent conditions like age-related macular degeneration.

Yes, sweet potatoes can aid in weight loss due to their high fiber content, which promotes feelings of fullness and helps regulate digestion.

Studies suggest that boiling can retain more beta-carotene and make it more absorbable. Pairing sweet potatoes with a healthy fat also enhances the absorption of fat-soluble vitamins.

Yes, sweet potatoes are a medium glycemic index food, which means they cause a slower rise in blood sugar compared to high-GI foods. They should be consumed in moderation as part of a balanced diet.