Sweet Potato Nutrition Facts: Calories, Vitamins & Minerals
Sweet Potato nutrition facts per 100 g and per serving
Figures are for: Sweet potato, baked
| Nutrient | Per 100 g | Serving: one, 150 g |
|---|---|---|
| Calories | 90 kcal | 135 kcal |
| Energy (kilojoules) | 377 kJ | 565 kJ |
| Protein | 2 g | 3 g |
| Fat | 0.2 g | 0.3 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 21 g | 31 g |
| incl. sugars | 6.5 g | 9.8 g |
| incl. fiber | 3.3 g | 4.9 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
90 kcal (377 kJ) per 100 g · P/F/C 2/0.2/21 g
Serving (one, 150 g) — 135 kcal (565 kJ) · Nutri-Score B
Per 100 g: sugar: medium saturated fat: low salt: low fiber: medium
Are sweet potatoes healthy?
Yes. On their nutrient profile, sweet potatoes are a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- Fiber: 4.9 g per serving — 20% of the 25 g a day the WHO recommends.
A typical serving (one, 150 g) has 135 kcal, 3 g protein, 0.3 g fat and 31 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Sweet potatoes are a source of beta-carotene (hence the orange flesh) and fiber. They taste sweeter than regular potatoes but have similar calories.
protein 10%fat 2%carbs 88%
Vitamins and minerals in sweet potato
Per 100 g, the standouts are vitamin A — 961 mcg, 107% of the Daily Value (#1 of 21 in our grains, beans & sides section); vitamin C — 20 mg, 22% of the Daily Value (#1 of 21 in our grains, beans & sides section); manganese — 0.5 mg, 22% of the Daily Value.
| Nutrient | Per 100 g | Serving: one, 150 g | % DV |
|---|---|---|---|
| Vitamin A | 961 mcg | 1,442 mcg | 160% |
| Vitamin C | 20 mg | 29 mg | 33% |
| Vitamin E | 0.71 mg | 1.1 mg | 7% |
| Thiamin (B1) | 0.11 mg | 0.16 mg | 13% |
| Riboflavin (B2) | 0.11 mg | 0.16 mg | 12% |
| Niacin (B3) | 1.5 mg | 2.2 mg | 14% |
| Vitamin B6 | 0.29 mg | 0.43 mg | 25% |
| Potassium | 475 mg | 713 mg | 15% |
| Calcium | 38 mg | 57 mg | 4% |
| Magnesium | 27 mg | 41 mg | 10% |
| Phosphorus | 54 mg | 81 mg | 6% |
| Iron | 0.69 mg | 1 mg | 6% |
| Zinc | 0.32 mg | 0.48 mg | 4% |
| Copper | 0.16 mg | 0.24 mg | 27% |
| Manganese | 0.5 mg | 0.75 mg | 32% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Sweet potato, cooked, baked in skin, flesh, without salt” (FDC ID 168483, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Sweet Potato calories by weight, 50–300 g
150 g of sweet potato has 135 calories and 200 g has 180. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 45 | 1 / 0.1 / 10 | 1.7 |
| 100 g | 90 | 2 / 0.2 / 21 | 3.3 |
| 150 g — typical serving | 135 | 3 / 0.3 / 31 | 4.9 |
| 200 g | 180 | 4 / 0.4 / 41 | 6.6 |
| 250 g | 225 | 5 / 0.5 / 52 | 8.3 |
| 300 g | 270 | 6 / 0.6 / 62 | 9.9 |
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Sweet Potato: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Sweet potato, raw | 72 | 1.3 / 0.3 / 17 |
| Sweet potato, boiled | 76 | 1.4 / 0.1 / 18 |
| Sweet potato, baked | 90 | 2 / 0.2 / 21 |
| Sweet potato fries | 168 | 1.8 / 9 / 21 |
How much movement is one serving?
A 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.
Sweet Potato: swaps and alternatives
No need to swap: sweet potatoes get grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 6.5 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair sweet potato with
A serving of sweet potato has 3 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of sweet potato.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Sweet Potato | B | 135 | 3 | 4.9 |
| Baked Potato | B | 140 | 3.8 | 3.3 |
Sweet Potato vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Boiled Potatoes | 82 | 2 / 0.4 / 19 |
| Polenta | 86 | 2 / 0.5 / 19 |
| Oatmeal | 88 | 3 / 1.7 / 17 |
| Sweet Potato | 90 | 2 / 0.2 / 21 |
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
Sweet Potato: head-to-head comparisons
FAQ
How many calories are in 100 g of sweet potato?
100 g of sweet potato has 90 calories, with 2 g protein, 0.2 g fat and 21 g carbohydrates (3.3 g fiber).
How many calories are in a serving of sweet potato?
A serving (one, 150 g) has 135 calories: 3 g protein, 0.3 g fat and 31 g carbs.
What are the macros of sweet potatoes?
Per 100 g: 2 g protein, 21 g carbs and 0.2 g fat. By calories that's about 10% protein, 88% carbs and 2% fat.
How long do you have to walk to burn a serving of sweet potato?
About 44 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person — that's the 135 calories in a serving (one, 150 g).
What vitamins and minerals are in sweet potato?
Per 100 g, sweet potato is richest in vitamin A (961 mcg, 107% DV), vitamin C (20 mg, 22% DV), manganese (0.5 mg, 22% DV) — from USDA FoodData Central record 168483.
How much fiber is in sweet potatoes?
100 g of sweet potato has 3.3 g of fiber; a serving (one, 150 g) has 4.9 g — 20% of the 25 g a day the WHO recommends.
How do the calories in sweet potato change with the type and cooking method?
Per 100 g it ranges from 72 kcal (sweet potato, raw) to 168 kcal (sweet potato fries); sweet potato, baked is in between, at 90 kcal.
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