Sweet Potato: Calories, Nutrition & Healthier Swaps

Sweet potatoes are a source of beta-carotene (hence the orange flesh) and fiber. They taste sweeter than regular potatoes but have similar calories.

Sweet Potato nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Sweet Potato: nutrition highlights

It has 4.9 g of fiber per serving — roughly 20% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, sweet potato gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (one, 150 g) is 135 kcal — roughly 44 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Sweet Potato

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• White beans, boiled — 100 g, 135 kcal: −9.5 g sugar.
• Kidney Beans — 110 g, 132 kcal: −9.4 g sugar, +2.1 g fibre.
• Lentils — 120 g, 139 kcal: −7.6 g sugar, +4.5 g fibre.
• Red lentils, boiled — 110 g, 130 kcal: −8.7 g sugar.