Calories in Sweet Potato

A medium sweet potato contains 103 calories with 24g carbs, 2.3g protein, and 0.2g fat.

103

calories

per 1 medium (130g)

2.3g

Protein

24g

Carbs

0.2g

Fat

3.8g

Fiber

Nutrition Facts

Serving Size 1 medium (130g)

Calories103

% Daily Value*

Total Fat 0.2g0%

Saturated Fat 0g0%

Total Carbohydrate 24g9%

Dietary Fiber 3.8g14%

Total Sugars 7.4g

Protein 2.3g5%

Vitamin A 18,869 IU377%

Vitamin C 3.1mg3%

Manganese 0.6mg26%

Potassium 542mg12%

Vitamin B6 0.3mg16%

* Percent Daily Values are based on a 2,000 calorie diet.

Serving Sizes

1 small (60g)

60g

54 cal

1 medium (130g)

130g

103 cal

1 large (180g)

180g

162 cal

1 cup cubed (133g)

133g

114 cal

100g

86 cal

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About Sweet Potato

Sweet potatoes are one of the most nutrient-dense carb sources in the human diet. A medium sweet potato (about 130g) contains approximately 103 calories and 24 grams of carbohydrates, making it an ideal fuel source for athletes, bodybuilders, and anyone who trains regularly.

What sets sweet potatoes apart from regular potatoes is their vitamin A content. A single medium sweet potato contains about 18,869 IU of vitamin A (from beta-carotene) — a remarkable 377% of the daily recommended intake. Beta-carotene gives sweet potatoes their orange color and supports eye health, immune function, and skin health.

Sweet potatoes also have a lower glycemic index than white potatoes when boiled, meaning they cause a slower rise in blood sugar. The 4 grams of fiber per medium sweet potato further supports blood sugar control and digestive health. They also contain meaningful amounts of potassium, vitamin C, and manganese.

For fitness enthusiasts, sweet potatoes are a staple pre-workout or post-workout carb source. Track exactly how much you are eating with BasedHealth — size varies a lot, and accurate tracking matters for hitting your calorie goals.

Health Benefits of Sweet Potato

Extremely high in vitamin A (377% DV) for eye, skin, and immune health

Lower glycemic index than white potatoes, better for blood sugar control

Rich in fiber for digestive health and satiety

Good source of potassium and manganese

Contains antioxidants that fight inflammation

Ideal carb source for athletes and pre/post workout fuel

Frequently Asked Questions

How many calories are in a sweet potato?▼

A medium sweet potato (130g) contains about 103 calories. A small one has 54 calories and a large one has around 162 calories.

Are sweet potatoes good for weight loss?▼

Yes, in moderation. Sweet potatoes are filling, nutrient-dense, and have a lower glycemic index than white potatoes. They fit well into most weight loss diets.

Are sweet potatoes healthier than regular potatoes?▼

Sweet potatoes have more vitamin A and a slightly lower glycemic index. Both are healthy whole foods — white potatoes actually have more potassium and vitamin C.

How many carbs are in a sweet potato?▼

A medium sweet potato contains about 24 grams of carbs, including 4g of fiber, for a net carb count of around 20g.

Are sweet potatoes keto friendly?▼

Sweet potatoes are generally too high in carbs for strict keto, but small portions may fit into a moderate low-carb or targeted ketogenic approach around workouts.

Related Foods

Walnuts

185 cal

per 1 oz / 14 halves (28g)

Peanut Butter

188 cal

per 2 tbsp (32g)

Almonds

164 cal

per 1 oz / 23 almonds (28g)

Cheese

113 cal

per 1 oz cheddar (28g)

Milk

149 cal

per 1 cup whole (244g)

Greek Yogurt

100 cal

per 1 cup nonfat (227g)

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