Calories in a Sweet Potato: Full Nutrition Breakdown
How many calories are in a sweet potato? Size-by-size breakdown with full nutrition facts and FAQ.
Sweet potatoes are a nutrient-dense root vegetable prized for their natural sweetness and vibrant orange flesh. They are one of the best dietary sources of beta-carotene (vitamin A), and also provide significant amounts of fiber, vitamin C, manganese, and potassium. Sweet potatoes have a lower glycemic index than regular potatoes, making them a popular choice for sustained energy. Here is a complete breakdown of sweet potato nutrition by size.
Calories by size:
| Size | Weight | Calories | Carbs | Fiber | Sugar | Vitamin A |
|---|---|---|---|---|---|---|
| Small | ~60 g | 54 kcal | 12 g | 1.8 g | 3.8 g | 10,091 IU |
| Medium | ~114 g | 103 kcal | 24 g | 3.8 g | 7.4 g | 21,907 IU |
| Large | ~180 g | 162 kcal | 37 g | 5.9 g | 11.6 g | 34,592 IU |
| 1 cup cubed (raw) | ~133 g | 114 kcal | 27 g | 4 g | 6.5 g | 25,518 IU |
Sweet potatoes are also a good source of vitamin B6, potassium, and contain powerful antioxidants. The orange varieties are especially rich in beta-carotene, while purple sweet potatoes are high in anthocyanins.
Frequently Asked Questions (FAQ)
How many calories are in a medium sweet potato?
A medium sweet potato weighing about 114 grams contains approximately 103 calories. The calories come primarily from carbohydrates — about 24 grams, including 3.8 grams of fiber and 7.4 grams of natural sugars. Sweet potatoes contain virtually no fat.
Are sweet potatoes healthier than regular potatoes?
Both sweet potatoes and regular potatoes are nutritious, but they offer different benefits. Sweet potatoes are significantly higher in vitamin A (one medium sweet potato provides over 400% of the daily value) and have a lower glycemic index. Regular potatoes contain more potassium and slightly more protein. Including both in your diet is a good strategy.
Are sweet potatoes good for weight loss?
Sweet potatoes are a solid choice for weight management. They are relatively low in calories, high in fiber, and have a moderate glycemic index that helps maintain stable blood sugar levels. Their natural sweetness can also help satisfy cravings for sugary foods without adding excessive calories.
Do sweet potatoes have a lot of sugar?
A medium sweet potato contains about 7.4 grams of natural sugar. While this is more sugar than many other vegetables, it is still a modest amount in the context of a full diet. The fiber content in sweet potatoes slows sugar absorption, preventing rapid blood sugar spikes.
How much vitamin A is in a sweet potato?
A medium sweet potato provides roughly 21,907 IU of vitamin A (from beta-carotene), which is over 400% of the daily recommended intake. This makes sweet potatoes one of the richest food sources of vitamin A, a nutrient critical for healthy vision, immune function, and skin repair.
How many calories are in a medium sweet potato?
Are sweet potatoes healthier than regular potatoes?
Are sweet potatoes good for weight loss?
Do sweet potatoes have a lot of sugar?
How much vitamin A is in a sweet potato?
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