Sweet Potato Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 86

Calories from Fat 1

% Daily Value*

Total Fat 0.1g0%

Total Carbohydrate 20.1g7%

Dietary Fiber 3g11%

Sugars 4.2g8%

Protein 1.6g3%

Sodium 55mg2%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 1.6g

Carbs 20.1g

Fat 0.1g

Source: USDA FoodData Central.

100 g

86 kcal 1.6g protein 20.1g carbs 0.1g fat

1 medium (114 g)

98 kcal 1.8g protein 22.9g carbs 0.1g fat

1 large (180 g)

155 kcal 2.9g protein 36.2g carbs 0.2g fat

1 cup cubed (133 g)

114 kcal 2.1g protein 26.7g carbs 0.1g fat

Sweet Potato FAQ

Is sweet potato good for weight loss?

Yes — sweet potatoes are great for weight loss. At 86 calories per 100 g, they're lower in calories than many carb sources. Their fiber and complex carbs provide long-lasting fullness and steady energy.

Is sweet potato high in protein?

No. Sweet potatoes have only 1.6 g of protein per 100 g. They're a carb-focused food. Pair with chicken, eggs, or beans to create a high-protein meal.

How many calories are in sweet potato?

A 100 g serving of baked sweet potato has about 86 calories. A medium sweet potato (114 g) contains roughly 103 calories with 24 g of carbs.

Are sweet potatoes better than regular potatoes?

Sweet potatoes have more fiber, vitamin A (beta-carotene), and a lower glycemic index than white potatoes. White potatoes have more potassium. Both are nutritious — variety is best.

Are sweet potatoes keto-friendly?

Not ideal. With 17 g of net carbs per 100 g, sweet potatoes are too carb-heavy for strict keto. A small portion might fit a cyclical keto plan on workout days.

Are sweet potatoes good for diabetics?

Yes, in moderation. Sweet potatoes have a medium GI (63) and their fiber helps slow blood sugar response. Baking raises the GI more than boiling, so preparation matters.

How much vitamin A is in sweet potato?

One medium sweet potato provides over 400% of your daily vitamin A needs through beta-carotene. This antioxidant supports vision, immune function, and skin health.

Are sweet potatoes good before a workout?

Yes. Sweet potatoes provide slow-releasing complex carbs that fuel workouts without causing blood sugar spikes. Eat 1-2 hours before exercise for optimal energy.

Can I eat sweet potato skin?

Yes. The skin is edible and contains extra fiber, potassium, and antioxidants. Just wash thoroughly before cooking. Baked sweet potato with skin is more nutritious.

How should I cook sweet potatoes?

Boiling retains the most nutrients and keeps the GI lower. Baking is convenient and brings out sweetness. Steaming is another great option. Avoid frying for weight loss.

Are sweet potatoes good for gut health?

Yes. Sweet potatoes contain fiber and resistant starch that feed beneficial gut bacteria. Purple sweet potatoes also contain anthocyanins with additional gut-protective properties.

Can I eat sweet potatoes every day?

Yes. Sweet potatoes are a nutritious, whole-food carb source safe for daily consumption. Vary cooking methods and pair with different proteins and vegetables for balance.