Calories in Sweet Potato 🍠
Per 1 medium (130g)
Nutrition Facts
Serving: 1 medium (130g)
About Sweet Potato
Sweet Potato is a nutrient-packed vegetable with a sweet earthy taste profile. At just 103 calories per 1 medium (130g), it delivers an impressive array of vitamins and minerals without adding many calories to your daily intake. Known especially for sustained energy, sweet potato is a cornerstone of healthy eating. It works beautifully raw, steamed, roasted, or added to soups and stir-fries.
Health Benefits of Sweet Potato
Rich in Vitamin A
Sweet Potato is an excellent source of vitamin A, a nutrient essential for sustained energy. Including sweet potato in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Low-Calorie Nutrient Density
At only 103 calories per serving, sweet potato packs a remarkable amount of vitamins and minerals relative to its calorie count. This makes it one of the most nutrient-dense foods you can add to your plate.
Potassium for Heart Health
With 438mg of potassium per serving, sweet potato helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Sweet Potato can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of sweet potato and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ cup (65g) | 52 | 12.0g | 1.1g | 0.1g |
| Small serving (98g) | 77 | 18.0g | 1.7g | 0.1g |
| 1 cup (130g) | 103 | 24.0g | 2.3g | 0.1g |
| 1.5 cups (195g) | 154 | 36.0g | 3.4g | 0.2g |
| 2 cups (260g) | 206 | 48.0g | 4.6g | 0.2g |
| Large serving (390g) | 309 | 72.0g | 6.9g | 0.3g |
Is Sweet Potato Good for Weight Loss?
Sweet Potato can be a valuable part of a weight loss plan. At 103 calories per 1 medium (130g), it provides good nutritional value without excessive calories. Its fiber content (3.8g) helps promote satiety, keeping you full between meals. The key to including sweet potato in a weight loss diet is portion awareness. Use Calory to track your servings and ensure you stay within your daily calorie target while still enjoying the foods you love.
Sweet Potato and Popular Diets
How sweet potato fits into common eating plans:
Frequently Asked Questions
How many calories in sweet potato?
Sweet Potato (1 medium (130g)) contains approximately 103 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is sweet potato good for weight loss?
Sweet Potato can fit into a weight loss diet with portion awareness. At 103 calories per 1 medium (130g), it provides nutritional value without being excessively caloric. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
What is the best way to cook sweet potato?
For maximum nutrition, steaming or lightly sauteing sweet potato preserves the most vitamins and minerals. Roasting brings out natural sweetness and adds flavor. Eating it raw (when applicable) retains heat-sensitive nutrients. Avoid boiling for extended periods, which can leach water-soluble vitamins.
How should I store sweet potato?
Store fresh sweet potato in a cool place or refrigerator to maximize shelf life. Most vegetables last longest in the crisper drawer of your refrigerator. You can also freeze sweet potato for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Sweet Potato in Calory
Scan, search, or snap a photo. Calory makes logging sweet potato instant with AI-powered food recognition.