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How Many Calories Are In Sweet Potatoes? A Comprehensive Guide

Sweet potatoes are a nutritious food that contains several nutrients, including fiber, vitamin A, and potassium. They’re primarily carbs, no fat, low sodium, and only a little protein. In addition to being soft in sugar, sweet potatoes contain natural sugar. Sweet potatoes are great in casseroles and soups. 

Throughout this article, we will explore how many calories are in sweet potatoes and nutritional facts and benefits.

Basics Of Sweet Potatoes?

Sweet potatoes are tuberous, starchy sweet roots and belong to the Morning Glory family. It originated in tropical America and is now grown throughout the world. It comes in orange, white, yellow, and purple colors. Among all the varieties of oranges, oranges have the highest concentration of beta-carotene, which is converted in the body to vitamin A.

Additionally, sweet potatoes contain vitamins A, C, and E, fiber, potassium, and manganese. Their calories and fat content are also low. Sweet potatoes can be roasted, baked, boiled, or steamed. In addition to mashed potatoes and frying, they can be used in soups and stews. It is a nutritious and versatile food that is suitable for all ages. Nutritionally, they are good for your health.

How Many Calories Are In Sweet Potatoes

How Many Calories Are In Sweet Potatoes?

Sweet potatoes vary in calories based on size, variety, and cooking method. In general, sweet potatoes have the following calorie content:

  • Raw sweet potato: 86 calories per 100 grams (3.5 ounces)
  • Roasted sweet potato: 103 calories per 100 grams (3.5 ounces)
  • Baked sweet potato: 112 calories per 100 grams (3.5 ounces)
  • Mashed sweet potato: 120 calories per 100 grams (3.5 ounces)
  • Sweet potato fries: 130 calories per 100 grams (3.5 ounces)

You can see that sweet potatoes have relatively few calories. The calories in a medium sweet potato (150 grams) are similar to those in a banana.

Sweet Potato Nutrition Facts

There are 3.6 grams of protein in 180 grams of sweet potato, 37 grams of carbohydrates, and 0.2 grams of fat in 180 grams of sweet potato. Sweet potatoes are excellent vitamin C, vitamin A, and potassium sources. According to the USDA, the following nutrition information is available.

  • Fat: 0.1g
  • Sodium: 71mg
  • Carbohydrates: 37g
  • Fiber: 3.9g
  • Sugars: 5.4g
  • Protein: 3.6g
  • Vitamin A: 1730mcg
  • Vitamin C: 35.3mg
  • Potassium: 855mg

Health Benefits Of Sweet Potato

After knowing how many calories are in sweet potatoes, let’s explore the benefits. Sweet potatoes are healthy because they are packed with vitamins and minerals. Orange sweet potatoes, for example, are a rich source of beta-carotene, a carotenoid known to reduce cancer risk and improve eye health. Sweet potatoes are good sources of beta-carotene. Even so, they have more anthocyanin pigments, which act as antioxidants and boost immunity. There are three times more anthocyanins in purple sweet potatoes than in blueberries. Additionally, sweet potatoes have the following health benefits:

How Many Calories Are In Sweet Potatoes

Gastrointestinal Health

Sweet potatoes have anti-inflammatory properties and are packed with fiber, especially if eaten skin-on. They contain insoluble fiber, which promotes regularity in your bowels, and soluble fiber, which lowers cholesterol. Sweet potatoes contain about 6 grams of fiber per cup, representing 26% of your recommended daily intake. Moreover, sweet potatoes contain prebiotics like oligosaccharides, which help improve your gut bacteria balance and overall health.

Immune Support

Among the most potent antioxidant vitamins, Vitamin A (beta-carotene) and Vitamin C are abundant in sweet potatoes. The orange variety of sweet potatoes contains substantially more vitamin A than the other varieties. Your immune system is boosted by beta-carotene and vitamin C.

Heavy-Metal Protection

Sweet potatoes have two anthocyanin pigments with antioxidant properties cyanidins and peonidins. These antioxidants can reduce the risk of heavy-metal toxicity. The three most common metals in foods are arsenic, cadmium, mercury, and sweet potatoes, which help support digestion.

More Balanced Blood Sugar

There are several natural sugars in sweet potatoes. Although they’re in the medium range on the glycemic index, which compares carbohydrates in foods to determine their effect on blood sugar, they have a lot of fiber that naturally slows down sugar absorption. 

By boiling or steaming sweet potatoes, you can lower their glycemic load. You can choose these options if you have diabetes or need to watch your sugar intake.

Sweet Potato Recipes

Sweet potatoes are healthiest when steamed or boiled. Additionally, sweet potatoes can be roasted, baked, or fried, but these methods affect the sugars differently and often require extra ingredients, such as oil, butter, or sugar.

The following are some ways to use sweet potatoes in recipes:

  • You can add small cubes of sweet potatoes to your garden salad.
  • Make a healthy veggie taco with boiled sweet potatoes, brown rice, and black beans.
  • Cook a stew with sweet potatoes, tomatoes, chickpeas, ginger, and spices in your slow cooker.
  • Combine sweet potatoes, celery, onions, and black beans in a hash.
  • A creamy apple-and-sweet potato soup will warm you up.
  • Add cinnamon to the potato before roasting it. 

How Many Calories Are In Sweet Potatoes

Bottom Line

In conclusion, we explored how many calories are in sweet potatoes; you can moderate your diet. It is one of the best sources of beta-carotene and numerous other plant vitamins, minerals, and compounds. Sweet potatoes are underground tubers that contain a wide variety of nutrients. There are several health benefits associated with this root vegetable, including improved blood sugar regulation and vitamin A levels. The benefits of sweet potatoes are numerous, and they are inexpensive and easy to include


Huzaifa Tanveer
Huzaifa Tanveer
I am a content writer and Blog writer with around 1 year of experience in this field. I can create SEO-friendly, valuable content for every type of website, including blogs, digital platforms, and e-commerce stores


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