Calories in sweet potato (baked)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of sweet potato (baked) contains 90 kcal, with 2 g of protein, 20.7 g of carbohydrate and 0.2 g of fat.
A typical serving — 1 medium, about 114 g — is roughly 103 kcal.
That makes it a low-calorie food: you can eat a large portion for very little.
Nutrition facts
| Nutrient | Per 100 g | 1 medium (114 g) |
|---|---|---|
| Calories | 90 kcal | 103 kcal |
| Protein | 2 g | 2.3 g |
| Carbohydrates | 20.7 g | 23.6 g |
| Sugars | 6.5 g | 7.4 g |
| Fibre | 3.3 g | 3.8 g |
| Fat | 0.2 g | 0.2 g |
| Saturated fat | 0.1 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 36 mg | 41 mg |
| Potassium | 475 mg | 542 mg |
| Calcium | 38 mg | 43 mg |
| Iron | 0.7 mg | 0.8 mg |
| Vitamin C | 19.6 mg | 22.3 mg |
| Water | 76 g | 86 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 medium | 114 g | 103 | 2.3 g | 23.6 g | 0.2 g |
| 1 large | 180 g | 162 | 3.6 g | 37.3 g | 0.3 g |
| 1 small | 60 g | 54 | 1.2 g | 12.4 g | 0.1 g |
| 1 cup | 200 g | 180 | 4 g | 41.4 g | 0.3 g |
Photograph it instead of looking it up
Wellix identifies sweet potato on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 23 | 0.5 g | 5.2 g | 0 g |
| 50 g | 45 | 1 g | 10.4 g | 0.1 g |
| 100 g | 90 | 2 g | 20.7 g | 0.2 g |
| 150 g | 135 | 3 g | 31.1 g | 0.2 g |
| 200 g | 180 | 4 g | 41.4 g | 0.3 g |
| 250 g | 225 | 5 g | 51.8 g | 0.4 g |
| 300 g | 270 | 6 g | 62.1 g | 0.5 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For sweet potato (baked) the split is:
- Protein: 2 g × 4 = 8 kcal — 9% of calories
- Carbohydrates: 20.7 g × 4 = 83 kcal — 90% of calories
- Fat: 0.2 g × 9 = 1 kcal — 1% of calories
- Most of the energy in sweet potato (baked) comes from carbohydrate (90% of calories).
- It provides 3.3 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 220 g.
What actually changes the number
Baked sweet potato flesh is 90 kcal per 100 g, essentially the same as a white potato; the difference is in the vitamin A, not the calories. A medium baked sweet potato is around 100–110 kcal.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of sweet potato as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of sweet potato?
100 g of sweet potato (baked) contains 90 kcal (2 g protein, 20.7 g carbohydrate, 0.2 g fat), according to USDA reference data.
How many calories are in a serving of sweet potato?
A typical serving of sweet potato — 1 medium, about 114 g — has roughly 103 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in sweet potato?
Sweet potato (baked): 2 g of protein per 100 g, which is low. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of sweet potato equals 200 kcal?
At 90 kcal per 100 g, about 220 g of sweet potato equals 200 kcal.
Can I track sweet potato by taking a photo?
Yes. A photo calorie app like Wellix identifies sweet potato on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 168483: "Sweet potato, cooked, baked in skin, flesh, without salt". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies sweet potato on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
