Sweet Potato Calories [2022] Nutrition, Fact, and Health Benefits

Sweet potato is an overlooked, nutritious vegetable! Of course, it is delicious. What not to love, when it is half potato! Okay, jokes apart! Sweet potato calories and sweet potato benefits.

sweet potato nutrition


Sweet potato is certainly a nutrient-packed vegetable. You can cook it in multiple ways and make something delicious from soft to savory! Now, the question pops!

Whether or not you are extremely health conscious and look upon the food calorie list, it is essential to dig into the information that details vegetable calories. Let us see more information about it, how to cook the sweet potato and some sweet potatoes with caloric-specific sweet potato recipes.

Sweet Potato Calories and Sweet Potato Nutrition

Is Sweet Potato Good for Weight Loss?

Let us have brief information about the sweet potato. Sweet potato can be translated into nutritious and delicious. A delicious vegetable, loaded with vitamins and micronutrients.

Despite being a potato, sweet potatoes are not very much closer to white potatoes. You can make delicious sweet potato chips, sweet potato crisps, sweet potato chocolate balls, sweet potato fries, and many such versatile recipes.

It grows from a group of flowering plants. It is a root vegetable but not like white potatoes. So, you need to worry about it as high calories vegetables.

It varies with the color of the sweet potatoes. The most common color of the sweet potato is orange and purple varieties.

Orange sweet potatoes are grown more in the United States. In India, purple-shaded sweet potatoes are standard. You can also find pink, white, and yellow colored sweet potatoes.

Yellow and orange-colored fruits and vegetables are rich in Vitamin A. The same applies to sweet potatoes. Pink and purple sweet potatoes contain a high amount of antioxidants.

People often confuse sweet potato with yam. Indeed, sweet potatoes are more delicious than yams.

Why Should You Eat Sweet Potato?

Sweet Potato Calories

Let’s take a quick look at the top reasons why should you eat sweet potatoes.

  • Nutritious and delicious
  • Versatile vegetable – unleash your creativity without boosting it
  • Readily available in every part of the world (not a demography specific vegetable)
  • Available throughout the year, definitely not a seasonal food.
  • Easy to cook in many ways – fries, bake, crisp, mash, boil, soup, salad, and many more
  • Gluten-free root vegetable
  • Packed with Vitamin A
  • Delicious replacement for white potatoes
  • A fat-free, transfat free, sodium-free, and cholesterol-free plant
  • Sweet potatoes are inexpensive.

Calorie and Nutritional Chart

Here is the chart of sweet potatoes along with the caloric value. Sweet potato contains a lot of water content and is moderately low in calories and is rich in fiber. More to it, it is free from fat.

They in one sweet potato which weighs 100 grams is 86!

Nutrition Facts: Sweet Potatoes, Raw — 100 grams

Description Amount
Calories 86
Water 77 %
Protein 1.6 g
Carbs 20.1 g
Sugar 4.2 g
Fiber 3 g
Fat 0.1 g
Saturated 0.02 g
Monounsaturated 0 g
Polyunsaturated 0.01 g
Omega-3 0 g
Omega-6 0.01 g
Trans fat NO

French Fries Calories Vs Calories in Sweet Potato Fries

We have already mentioned, you can cook a variety of recipes with sweet potato without bothering about sweet potato calories.

You can make the children eat the sweet potato by turning it into delicious potato chips or sweet potato crisps. You can make the children eat the sweet potato by turning it into delicious potato chips or sweet potato crisps.

When it comes to chips or fries, you tend to think of aspects.

  1. French fries
  2. Fries are high in calories

French fries, the most delicious snacks across the globe, also have a bad reputation for the transfat and high calories. Although potatoes contain fiber and potassium, they are just bad for being high-caloric food.

Also, the sodium level in French fries also puts you into trouble. Serving 3 ounces of white potato fries contains 180 calories with more fat and more sodium.

On the other hand, fries sweet potatoes are also more or less close to French fries. However, you get more antioxidants, fiber, and potassium. It is also less in carbs.

Serving 3 ounces of sweet potato fries contains 140 calories, less fat, and less sodium. You can go with fried sweet potato for less calorie consumption without affecting your taste buds.

Sweet Potato Calories of Various Sweet Potato recipes

baked sweet potato calories

As stated early, the caloric value of any vegetable varies with how you cook. Even if you cook healthy produce in fats, it becomes high-caloric food.

Here is the list of various delicious sweet potato recipes and the respective ones.

Medium Sized

1 medium sweet potato contains 115 calories
Baked Sweet Potato 103 calories, which has the highest vitamin A. It is free from cholesterol, fat, sodium, and saturated fat.
Sweet Potato Chips Calories 1 Oz sweet potato chips contain 151 calories, where 83 calories you derive are from fat.
Sweet Potato Soup Calories 150 grams of sweet potato soup contains 75 calories, where you get 49 calories from fat. It is a low-calorie food.
Sweet Potato Mash Calories 250 grams of sweet potato mash contains 360 calories, where you get 150 calories from fat. It conations the highest amount of Vitamin A and serves as a good source of fiber.
Sweet Potato Pie Calories 75-grams of sweet potato pie contains 190 calories, where you get half of the calories from fat. It is rich in vitamin A and contains 201% vitamin A. The way you cook sweet potato pie may include trans fat, which makes it more powerful.
Sweet Potato Puff Calories 125 grams of sweet potato puff contains 200 calories, where you get 69 calories from fat.
Sweet Potato Roasted Calories 125 grams of sweet potato puff contains 185 calories, where you get 85 calories from fat. They become higher when you roast and fry. It also reduces the value of vitamin A.

Interestingly; there is a nutritious and recipe. They are low when you eat in the form of sweet potato starch noodles. One serving of sweet potato starchy noodles consists of 95 calories, which is a low-calorie food.

How to Cook Low Sweet Potato?

You can cook low-sweet potato calories recipes without giving them a spike in caloric value. Grill it, boil it, puree it, toast it, roast it, and make it not fried ideally.

Sweet potato generally goes well with many recipes with or without other primary ingredients. You can toss it into protein muffins, bread, and salads.

You can make it more delicious or savory, adding appropriate spices. Adding cinnamon and nutmeg elevates the sweet flavor profile of the sweet potato mash.

To low-calorie sweet potato recipes, here are a few ideas.

  • Throw your sweet potatoes into the microwave.
  • Sweet potato chips microwave is a low-calorie delicious snack.
  • You can bake with the skin and will be delicious.
  • Sweet potato mash can be made delicious by adding some herbs like rosemary, cinnamon, and orange juice for sweetness.
  • For a savory touch, adding parmesan makes low sweet potato calories spicy recipe.
  • Fried sweet potato chips, aka sweet potato French fry in the microwave also make it low.
  • Bake in high heat along with spices and herbs as you desire.
  • Boil some sweet potatoes and add honey. Eat it hot.
  • A delicious low-calorie breakfast is ready.
  • To give a savory twist, add salt, chili flakes, and pepper, a low-calorie sweet potato breakfast is prepared.


You can easily incorporate sweet potatoes into any food you eat. Adding spices and herbs makes it more delicious and healthy.

If you think, is eating sweet potatoes every day good, yes you can. If you wish to lose weight, eat more nutritious foods, and get more fiber, you add a healthy option to your everyday foods.

How you cook the sweet potato and what you add to the sweet potato make it low or high calorie as it applies. They are not very high. Since it is rich in nutrients, you can add sweet potato to your diet every alternative day.

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