Calories in Sweet Potato: Baked, Boiled, Fries and Mash
A medium baked sweet potato has about 100–105 kcal. See sweet potato calories by size and cooking method, plus carbs, fiber and how it compares to potato.
By Ayoub Farid · · 2 min read
Quick answer: a medium sweet potato baked in its skin (about 114 g) has roughly 103 calories, 24 g of carbs, 2 g of protein and 4 g of fiber. Toppings and frying change the total far more than the potato does.
Sweet potato calories by size (baked, skin on)
| Size | Weight | Calories |
|---|---|---|
| Small | ~60 g | ~54 kcal |
| Medium | ~114 g | ~103 kcal |
| Large | ~180 g | ~162 kcal |
| 1 cup cubed, baked | ~200 g | ~180 kcal |
| Per 100 g | 100 g | ~90 kcal |
Supermarket sweet potatoes are often much bigger than the USDA "medium". A large one can weigh 300 g or more, so weighing once or twice helps calibrate your eye.
By cooking method (per 100 g)
| Preparation | Approx. calories |
|---|---|
| Raw | ~86 |
| Boiled, no skin | ~76 |
| Baked in skin | ~90 |
| Mashed with butter and milk | ~110–130 |
| Oven fries with 1 tsp oil per serving | ~120–140 |
| Deep-fried sweet potato fries | ~250–300 |
| Sweet potato casserole with marshmallows | ~180–250 |
Sweet potato vs. white potato
Per 100 g baked, they're close: sweet potato ~90 kcal, white potato ~93 kcal. Sweet potatoes have more vitamin A; white potatoes slightly more potassium and protein. Both are filling, nutritious carbs. See calories in potato.
Are sweet potatoes good for weight loss?
Yes, as part of balanced meals. They're high in fiber and water, so they're filling for their calories. Watch the butter, brown sugar and frying.
Easy sweet potato meals
- Stuffed sweet potato: bake, then fill with black beans, salsa and a spoon of Greek yogurt (about 350–400 kcal).
- Breakfast hash: diced sweet potato with eggs and peppers.
- Sheet-pan dinner: cubes roasted alongside chicken thighs or tofu with paprika and garlic.
Portion without a scale
A medium sweet potato is about the length of your hand and as thick as two fingers. Many store-bought sweet potatoes are larger, so weigh one once to calibrate.
Track it
A plate with chicken, sweet potato and greens is easy to scan in Nutora; just add any butter you used. Try it in high-protein meal prep or see the Thanksgiving dinner calorie guide.
Frequently asked questions
How many calories are in a baked sweet potato?
About 100–105 calories for a medium one, and 160 or more for a large one.
Are sweet potato fries healthy?
Oven-baked fries with a little oil are a reasonable side; deep-fried ones have about three times the calories.
Is sweet potato high in carbs?
A medium one has about 24 g of carbs, including 4 g of fiber.
Is sweet potato better than rice?
Per calorie it has more fiber and vitamins than white rice; both can fit a healthy diet.
Track it with a photo
Snap your meal, see the calories
Nutora's AI estimates calories, protein, carbs and fat from a photo of your plate and tracks them against your daily goal. Download on iPhone and iPad with a 3-day free trial.
Download on theApp Store