Calories in Sweet Potatoes: Nutrition Facts & Serving Sizes
Per 1 cup, mashed (255g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of mashed sweet potato (255g) contains about 232 calories with 4.3g of protein, 53.8g of carbs, and 0.5g of fat. Per 100g, sweet potatoes provide 91 calories with 1.7g of protein, 21.1g of carbs, and 0.2g of fat. Sweet potatoes are one of the most nutrient-dense carbohydrate sources available. The standout micronutrient is vitamin A at 399mcg per 100g as beta-carotene, covering well over 100% of the daily recommended intake. Potassium provides 312mg per 100g and vitamin C delivers 26.4mg per 100g. The 1.8g of fiber per 100g moderates the glycemic response compared to white potatoes. Sweet potatoes have a naturally sweet flavor from the 5g of sugar per 100g. For anyone tracking carbs, a medium sweet potato (about 150g) is roughly 137 calories with 32g of carbs, making it a solid carbohydrate source for fueling workouts or replenishing glycogen post-training.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, mashed (255g) | 232.1 | 4.3g | 53.8g | 0.5g | 4.6g |
| 1 cup pieces (200g) | 182 | 3.4g | 42.2g | 0.4g | 3.6g |
| 100g | 91 | 1.7g | 21.1g | 0.2g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 91 | 5% |
| Protein | 1.7g | 3% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 21.1g | 8% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 5g | 10% |
| Sodium | 53mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22mg | 2% |
| Iron | 0.9mg | 5% |
| Potassium | 312mg | 7% |
| Vitamin A | 399mcg | 44% |
| Vitamin C | 26.4mg | 29% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 22mg | 5% |
| Phosphorus | 49mg | 4% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.7mcg | 1% |
| Folate | 17mcg | 4% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sweet Potatoes
Sweet potatoes are one of the most nutritionally complete carbohydrate sources you can eat. The 399mcg of beta-carotene (vitamin A) per 100g far exceeds the 900mcg daily recommendation and converts to retinol in the body. Vitamin A is essential for immune function, vision, skin health, and hormone production, which is relevant for anyone focused on body composition.
The 312mg of potassium per 100g contributes to the 3,500 to 4,700mg daily target. Potassium is the primary intracellular electrolyte and is essential for muscle contraction, nerve function, and blood pressure regulation. Higher potassium intake counteracts the blood pressure-raising effects of sodium in the diet.
Vitamin C at 26.4mg per 100g supports collagen synthesis, which is critical for connective tissue health in those who lift heavy. Collagen is the primary structural protein in tendons, ligaments, and joint cartilage. Consistent vitamin C intake supports joint integrity during high-volume training.
The glycemic index of sweet potatoes (around 50 to 60) is lower than white potatoes and white rice, meaning the energy release is more gradual. The 1.8g of fiber per 100g slows digestion and moderates the insulin response. For pre-workout carb loading or post-workout glycogen replenishment, sweet potatoes are one of the most practical and nutrient-rich choices available.
Dietary Considerations
Sweet potatoes are naturally gluten-free, vegan, and paleo-friendly. They are not keto-friendly at 21.1g of carbs per 100g. For weight loss, sweet potatoes are a satisfying carbohydrate source with reasonable calorie density at 91 calories per 100g. The fiber and natural sweetness help reduce cravings without adding refined sugar. They are particularly useful as a post-workout carb source when training in a calorie deficit.
Daily Intake (100g)
100g of sweet potato provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a sweet potato?
A medium sweet potato (150g) has about 137 calories. Per 100g, sweet potatoes contain 91 calories. A cup of mashed sweet potato (255g) has about 232 calories without any butter or toppings.
Are sweet potatoes good for weight loss?
Yes, sweet potatoes are a solid weight loss carb source. At 91 calories per 100g they are moderately calorie-dense, and the fiber content helps with satiety. The key is portion control and avoiding high-calorie toppings like butter and sour cream.
How many carbs in a sweet potato?
Per 100g, sweet potatoes contain 21.1g of carbs with 1.8g of fiber. A medium sweet potato (150g) has about 32g of carbs. These are complex carbs that digest more slowly than refined grains.
Is sweet potato better than white potato?
Both are nutritious. Sweet potatoes have more vitamin A, vitamin C, and a slightly lower glycemic index than white potatoes. White potatoes have slightly more potassium. Both are good carbohydrate sources. The better choice depends on the rest of your diet.
Are sweet potatoes keto-friendly?
No, sweet potatoes are not keto-friendly. A 100g serving has 21.1g of carbs, which would exceed the typical daily carb limit on a strict ketogenic diet (20 to 50g per day). They are better suited to moderate or higher-carb eating patterns.
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