Understanding the Nutrition: How many calories are in 325g of raw sweet potatoes?

November 7, 2025 •

4 min read

According to USDA data, 100g of raw sweet potato contains approximately 86 calories. By extension, if you're wondering, "How many calories are in 325g of raw sweet potatoes?", the answer is around 280 calories, making this nutritious root vegetable a fantastic addition to a balanced diet.

Quick Summary

This guide provides a detailed breakdown of the caloric and nutritional content of 325g of raw sweet potato. It also compares the raw and cooked nutrient profiles and discusses the versatile health benefits of this nutrient-dense food.

Key Points

Calorie Count: 325g of raw sweet potato contains approximately 280 calories, making it a nutrient-dense and relatively low-calorie food.
Vitamin A Powerhouse: The orange flesh is rich in beta-carotene, which the body converts into vitamin A, vital for vision and immune health.
Cooking Matters: The preparation method, whether boiled, baked, or fried, significantly impacts the sweet potato's final calorie and nutritional profile.
Better Blood Sugar: Boiling sweet potatoes tends to result in a lower glycemic index, making it a better option for managing blood sugar levels.
A Great Source of Fiber: With a generous amount of dietary fiber, sweet potatoes aid in digestion and help promote a feeling of fullness.
Versatile and Delicious: Sweet potatoes can be enjoyed in various ways, from fries and mashes to toasts and hashes, fitting seamlessly into many different meals.

Caloric and Nutritional Breakdown of Raw Sweet Potatoes

A 325-gram serving of raw, unprepared sweet potato contains roughly 280 calories. This calorie count is relatively modest, especially when considering the significant amount of nutrients packed into each serving. The majority of these calories come from carbohydrates, which serve as the body's primary energy source. The sweet potato also offers a solid dose of dietary fiber, vitamins, and minerals that contribute to its numerous health benefits.

The Macronutrient Profile

For a 325g serving of raw sweet potato, the macronutrient breakdown is as follows:

Carbohydrates: Approximately 65 grams. This includes the fiber and natural sugars that contribute to its sweet taste.
Protein: Around 5 grams. While not a primary source of protein, it still contributes to your daily intake.
Fat: A negligible 0.2 grams, making it an excellent low-fat food choice.

Essential Vitamins and Minerals

Sweet potatoes are well-known for their vibrant orange flesh, which indicates a high concentration of beta-carotene. Your body converts beta-carotene into vitamin A, a crucial nutrient for vision, immune function, and skin health. A 325g portion provides well over the recommended daily amount of vitamin A. Other notable nutrients include:

Vitamin C: An antioxidant that supports the immune system.
Potassium: Essential for blood pressure control and heart health.
Manganese: A trace mineral important for metabolism.
Fiber: Aids in digestion, promotes satiety, and helps regulate blood sugar levels.

Raw vs. Cooked Sweet Potatoes: How Preparation Changes Things

The nutritional value of sweet potatoes can change depending on the cooking method. The preparation and cooking process can affect the total calories, sugar content, and glycemic index (GI), a measure of how quickly a food raises blood sugar.

Comparing Different Sweet Potato Preparations

Raw: Lowest calorie count due to high water content. High in resistant starch, which acts as a fiber and can benefit gut health.
Boiled: Boiling sweet potatoes has been shown to result in a lower glycemic index compared to other methods. The cooking process can increase the bioavailability of some nutrients, but some water-soluble vitamins, like vitamin C, may be lost.
Baked/Roasted: These methods can cause a process called caramelization, which increases the concentration of natural sugars and can elevate the glycemic index. The calorie count may increase if oil or butter is added.
Frying: Frying sweet potatoes dramatically increases the fat and calorie content due to the absorption of cooking oil. This method significantly alters the healthy profile of the vegetable.

Sweet Potato vs. Regular Potato: A Nutritional Showdown

While both sweet potatoes and regular potatoes are healthy, starchy root vegetables, they have some key nutritional differences. Here's a comparison based on 100g servings:


Feature	Sweet Potato (Raw)	Regular Potato (Raw)
Calories	~86 kcal	~77 kcal
Carbohydrates	~20.1 g	~17.5 g
Dietary Fiber	~3 g	~2.2 g
Vitamin A	High (Beta-Carotene)	None
Potassium	High	High
Fat	Very Low	Very Low

Sweet potatoes offer a significant advantage with their high beta-carotene content, which is essential for converting into vitamin A, a nutrient completely absent in regular potatoes. However, regular potatoes can be a good source of other nutrients, like potassium.

Incorporating Sweet Potatoes into Your Diet

Sweet potatoes' versatility makes them a great staple for any diet. Here are some simple ideas to get you started:

Baked sweet potato fries: For a healthier alternative to regular fries, slice sweet potatoes, toss with a little olive oil and your favorite spices, and bake until crispy.
Roasted sweet potato cubes: Chop sweet potatoes into cubes, roast with herbs, and add them to salads or as a side dish.
Mashed sweet potatoes: For a creamy, flavorful side, boil and mash them with a touch of cinnamon and a small amount of milk or butter.
Sweet potato toast: Slice sweet potatoes lengthwise into thin pieces, toast them until soft, and use them as a base for various toppings like avocado or almond butter.
Sweet potato hash: Combine diced sweet potatoes with onions, peppers, and your choice of protein for a hearty, savory breakfast or dinner.

Conclusion: More Than Just Calories

The 280 calories in 325g of raw sweet potatoes represent a fraction of the total nutritional picture. This portion size delivers a powerhouse of vitamins, minerals, and antioxidants, most notably its extremely high beta-carotene content. Sweet potatoes can be a healthy, versatile, and filling part of your diet. Whether you prefer them raw, boiled, or baked, understanding the nutritional profile and how cooking affects it allows for smarter and more delicious food choices.

For more detailed nutritional information, consult the USDA FoodData Central website, which provides comprehensive data on thousands of food items.

Frequently Asked Questions

Cooking sweet potato does not inherently increase its calories, but the calorie count can rise if you add fats like oil or butter during preparation. The cooking process itself mainly affects the digestibility of starches and the final glycemic index.

Yes, cooking changes the nutritional content. For instance, some water-soluble vitamins like vitamin C may decrease with boiling, while the body's ability to absorb fat-soluble vitamins like beta-carotene can improve when cooked with a small amount of fat.

Sweet potatoes can be beneficial for weight loss due to their high fiber content, which promotes a feeling of fullness and helps manage appetite. They are also relatively low in calories and virtually fat-free.

The glycemic index (GI) of sweet potatoes can change based on preparation. Boiling tends to produce a lower GI compared to baking or roasting, making it a better choice for those watching their blood sugar levels.

Sweet potatoes do contain more natural sugars than regular potatoes, which gives them their distinctly sweet flavor. However, they are still considered a healthy food choice due to their high fiber and nutrient density.

Sweet potatoes are an excellent source of beta-carotene, which is converted to vitamin A in the body. This is a crucial nutrient for maintaining healthy vision, immune function, and skin.

Yes, you can eat sweet potatoes raw. They have a crunchier texture and may be slightly harder to digest for some. However, cooking them can improve nutrient absorption and soften the texture.