Sweet Potato: Calories, Nutrition Facts, and Health Benefits (2026)
A medium sweet potato has 112 calories, 3.9 g fiber and 3.1 mg vitamin C. Full sweet potato nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
A medium sweet potato (130 g) contains 112 calories, 2 g of protein, and 3.9 g of fiber. It also provides 922 mcg of vitamin A and 438 mg of potassium, making it a nutritious choice for many diets.
This page explores the nutritional profile of sweet potatoes, focusing on their calorie content, macronutrients, and health benefits. We will also examine how they fit into various dietary goals and their impact on blood sugar levels.
Sweet Potato Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the nutrition facts for sweet potatoes, detailing their macronutrient and micronutrient content per serving.
Values are for 1 medium sweet potato (130 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 112 | 86 | 6% |
| Protein | 2.0 g | 1.6 g | 4% |
| Carbohydrates | 26.1 g | 20.1 g | 10% |
| Fiber | 3.9 g | 3.0 g | 14% |
| Sugar | 5.4 g | 4.2 g | - |
| Fat | 0.1 g | 0.1 g | 0% |
| Vitamin C | 3.1 mg | 2.4 mg | 3% |
| Potassium | 438 mg | 337 mg | 9% |
| Vitamin A | 922 mcg | 709 mcg | 102% |
| Manganese | 0.34 mg | 0.26 mg | 15% |
About 92% of sweet potato calories come from carbohydrates, 7% from protein and 1% from fat.
Sweet Potato by Health Goal
The by-goal ratings provide insight into how sweet potatoes align with specific dietary objectives, such as weight loss and blood sugar management.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 112 calories per serving with 3.9 g fiber for fullness |
| Blood sugar / diabetes | Fair | Glycemic load of about 14 per serving |
| Immunity | Fair | Provides 3.1 mg vitamin C (3% DV) |
| Digestion | Good | 3.9 g fiber per serving supports regularity |
| Heart health | Excellent | Potassium (438 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (2 g); best as a vitamin-rich choice, not a protein source |
Sweet Potato and Blood Sugar
Glycemic index: 63. Glycemic load: 14 per serving.
Sweet Potato has a glycemic index of about 63 and a glycemic load of around 14 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Sweet Potato Compares to Other Vegetables
The comparison table highlights how sweet potatoes stack up against other common vegetables in terms of nutrition.
| Vegetable (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Sweet Potato | 86 | 4.2 | 3.0 | 2.4 |
| Potato | 77 | 0.8 | 2.1 | 19.7 |
| Carrot | 41 | 4.7 | 2.8 | 5.9 |
| Parsnip | 75 | 4.8 | 4.9 | 17.0 |
Sweet Potato Myths, Checked
Sweet potatoes are a free food on a diet , Misleading. They are nutritious but still over 100 calories each, so portions count.
Sweet potato and yam are the same , Misleading. True yams are a different, starchier tuber; most US yams are actually sweet potatoes.
How to Track Sweet Potato
Vegetable portions and cooking method both change the numbers, so the same sweet potato can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log sweet potato accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a medium sweet potato?
A medium sweet potato contains 112 calories. This makes it a relatively low-calorie food option that can be included in a balanced diet.
Is sweet potato good for weight loss?
Sweet potatoes can be beneficial for weight loss due to their high fiber content, which is 3.9 g per medium sweet potato. Fiber helps promote feelings of fullness, potentially reducing overall calorie intake.
Can people with diabetes eat sweet potato?
People with diabetes can include sweet potatoes in their diet, but portion control is important. The glycemic index is about 63, indicating a moderate impact on blood sugar levels.
How much vitamin A is in sweet potato?
A medium sweet potato provides 922 mcg of vitamin A, which is essential for vision and immune function. This amount significantly contributes to the daily recommended intake.
Is sweet potato high in sugar?
Sweet potatoes contain 5.4 g of sugar per medium serving, which is relatively low compared to many processed foods. Their natural sugars are balanced with fiber, making them a healthier choice.
Are sweet potatoes healthier than regular potatoes?
Sweet potatoes are generally considered healthier than regular potatoes due to their higher fiber and vitamin A content. They also have a lower glycemic index, which may be beneficial for blood sugar control.
Key Takeaways
- A medium sweet potato has 112 calories.
- It contains 3.9 g of fiber, aiding digestion.
- Sweet potatoes provide 922 mcg of vitamin A.
- They have a glycemic index of about 63.
- A medium sweet potato has 5.4 g of sugar.
- Potassium content is 438 mg per serving.
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