Calories in sweet potato
Raw, flesh and skin. 86 kcal (360 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Sweet potato carries slightly more calories and sugar than a regular potato but an enormous amount of beta-carotene. A single medium sweet potato supplies several times the daily vitamin A reference intake.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 130 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 112 kcal | – |
| Energy | 468 kJ | – |
| Protein | 2 g | 4% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.02 g | <1% |
| Monounsaturated | 0 g | – |
| Polyunsaturated | 0.02 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 26.2 g | 10% |
| Sugars | 5.43 g | – |
| Starch | 16.45 g | – |
| Fibre | 3.9 g | 14% |
| Water | 100.5 g | – |
| Vitamins | ||
| Vitamin A | 921.7 µg | 102% |
| Vitamin C | 3.1 mg | 3% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.338 mg | 2% |
| Vitamin K | 2.3 µg | 2% |
| Thiamin (B1) | 0.101 mg | 8% |
| Riboflavin (B2) | 0.079 mg | 6% |
| Niacin (B3) | 0.724 mg | 5% |
| Pantothenic acid (B5) | 1.04 mg | 21% |
| Vitamin B6 | 0.272 mg | 16% |
| Folate | 14.3 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 16 mg | 3% |
| Minerals | ||
| Calcium | 39 mg | 3% |
| Iron | 0.793 mg | 4% |
| Magnesium | 32.5 mg | 8% |
| Phosphorus | 61.1 mg | 5% |
| Potassium | 438.1 mg | 9% |
| Sodium | 71.5 mg | 3% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.196 mg | 22% |
| Manganese | 0.335 mg | 15% |
| Selenium | 0.78 µg | 1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 medium (5" long) | 130 | 112 | 468 | 2 | 26.2 | 0.1 |
| 1 cup, cubed | 133 | 114 | 479 | 2.1 | 26.8 | 0.1 |
| 1 large | 180 | 155 | 648 | 2.8 | 36.2 | 0.1 |
| 1 small | 60 | 52 | 216 | 0.9 | 12.1 | 0 |
Things worth knowing
- Baking concentrates the food and converts starch to sugar, raising it to roughly 90 kcal per 100 g with a noticeably sweeter taste. Boiling keeps it closer to 76 kcal per 100 g.
- The 709 µg RAE of vitamin A per 100 g comes entirely from beta-carotene, which the body converts as needed, so it does not carry the toxicity risk of preformed vitamin A.
- Orange-fleshed varieties are far higher in beta-carotene than white or purple varieties.
- Boiling gives a substantially lower glycaemic response than baking or roasting.
Converting these figures
One 1 medium (5" long) of sweet potato is 112 kcal, which is 468 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 278 g of sweet potato to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11507. Values are averages; individual samples vary with variety, growing conditions, and preparation.