How Many Calories And Carbs In A Sweet Potato? | Fast Facts

Let’s pin down the numbers you came for, then build a simple way to estimate any plate at home. You’ll see the common servings first, then how cooking and add-ons change the math.

Calories And Carbs In Sweet Potatoes By Size

The figures below use trusted nutrition datasets. Raw values reflect peeled flesh. Cooked values use plain tubers with no butter or sugar. A “medium” here means about 5 inches long (~130 g) as described by the USDA.

Sweet Potato — Calories And Carbs Across Common Servings

Serving	Calories (kcal)	Carbs (g)
100 g raw	86	20.1
100 g baked (skin on)	90	20.7
1 small baked (~60 g)	≈54	≈12.4
1 medium baked (~130 g)	≈112	≈26.9
1 cup mashed, plain (boiled; ~1 cup)	≈249	≈58.1

Method notes: 100 g baked values come from lab-tested datasets; portion rows marked “≈” are scaled from those same per-100 g numbers, or from cup measures where listed.

Portion planning gets easier once you set your daily calorie needs. From there, pick a serving that fits the meal and keep add-ons modest.

What Changes The Count

Cooking Method

Plain baked or boiled flesh lands near 90 calories per 100 g and a little over 20 g of carbohydrate per 100 g. Texture shifts with method, but the macro numbers sit in a tight range for plain tubers.

Skin On Vs. Skin Off

Leaving the skin adds fiber without much change in calories. That helps with fullness and steadier energy from the same carbs.

Size Assumptions

Most “medium” sweet potatoes weigh about 130 g raw, which aligns to ~112 calories when baked plain, as described in the USDA produce profile. You’ll see similar carb totals—right around 26–27 g in that size.

Why These Roots Feel So Filling

Sweet potatoes deliver water, starch, and fiber in one tidy package. They also pack beta-carotene, which the body converts to vitamin A using the vitamin A RAE system. That’s part of the reason a single tuber can cover a day’s worth of vitamin A.

How To Estimate Any Plate In Seconds

Step 1 — Pick A Base

Use a simple anchor: 100 g baked is ~90 calories and ~21 g carbs. If you don’t have a scale, a half-cup of cubes is close to 75–85 g, and a cupped handful of roasted chunks lands in that ballpark too.

Step 2 — Scale By Weight

If the roasted tray looks like 200 g on your plate, double the anchor. That’s ~180 calories and ~41 g carbs. If it’s a smaller scoop (about 75 g), cut the anchor down to ~68 calories and ~16 g carbs.

Step 3 — Add Toppings Honestly

Butter, oil, brown sugar, and marshmallows swing the math fast. A tablespoon of butter alone adds ~100 calories with no carbs, while a spoon of brown sugar adds ~12–13 g carbs and ~45–50 calories. Keep extras light if you’re tracking.

Micros That Matter

Beyond energy and carbs, these tubers bring potassium, vitamin C, and a striking dose of beta-carotene. The USDA’s produce profile shows a medium plain serving near 112 calories, with standout vitamin A coverage. That makes them handy when you want a starch that still nudges your micronutrients. You can cross-reference the raw and cooked entries in MyFoodData’s baked data to see the fiber and potassium numbers per 100 g.

Serving Ideas That Keep The Numbers On Track

Simple Baked, Skin On

Roast whole at 200°C (400°F) until soft; split and top with a small pat of butter or a drizzle of olive oil and a pinch of salt. Add cinnamon if you want warmth without sugar. Keep the portion to one medium if you’re pairing with another starch at dinner.

Tray-Roasted Cubes

Toss 2 cm cubes with oil, salt, and pepper; roast on a hot sheet pan. Fold through cooked leafy greens and toasted seeds. Portion by weight after cooking for the cleanest log.

Mashed For Meal Prep

Boil chunks until tender, then mash with a splash of milk or broth. One cup of plain mash sits near 249 calories and about 58 g of carbs, so dish it with lean protein and a pile of non-starchy veg for a balanced plate.

Net Carbs And Fiber At A Glance

If you monitor net carbs, subtract fiber from total carbohydrate. Skin-on baked flesh tends to give you a few grams of fiber per 100 g, which trims net carbs without changing calories.

Sweet Potato — Fiber And Net Carbs By Serving

Serving	Fiber (g)	Net Carbs (g)
100 g baked (skin on)	3.3	17.4
1 medium baked (~130 g)	≈4.3	≈22.6
1 cup mashed, plain	8.2	49.9

Plain Versus Sugar-Loaded Sides

Holiday casseroles with marshmallows or brown sugar push carbs and calories far above the plain tuber. If you like a sweet note, try a light dusting of cinnamon and a few chopped pecans. You’ll keep texture and flavor without turning a side dish into dessert.

Smart Swaps And Pairings

For A Lower-Carb Feel

Keep the portion closer to 100–130 g cooked and fill the plate with eggs, fish, or chicken plus greens. That combo slows digestion and steadies energy from the same carbohydrate load.

For Training Days

Push to 200–250 g cooked as your main starch. Add lean protein and a squeeze of citrus over greens. The plate lands clean on calories while giving you a firm carb anchor.

How This Page Was Built

Numbers were pulled from authoritative nutrition databases and official produce profiles. 100 g baked and raw entries come from lab-based datasets that aggregate USDA FoodData Central, while the medium size comes from the USDA produce guide. Vitamin A context uses the RAE system from the National Institutes of Health.

Quick Reference Q&A

Is A Medium Sweet Potato Good For A Balanced Dinner?

Yes—pair one medium with protein and a large pile of non-starchy vegetables. You’ll land near 400–550 calories for the plate, depending on add-ons, with fiber that keeps you satisfied.

Do Cooking Methods Change Carbs?

Not by much for plain tubers. You’ll see bigger swings from toppings than from baking versus boiling. Portion size is the main lever.

Can You Log It Without A Scale?

Use anchors. One medium baked is near 112 calories and ~27 g carbs. A heaped half-cup of cubes is roughly 80–100 g, so think ~75–95 calories and ~16–21 g carbs.

Want a simple target toward better digestion? Try our recommended fiber intake.

Sources: USDA’s seasonal produce profile for sweet potatoes (medium size, ~130 g), and MyFoodData entries for raw, baked, boiled, and mashed forms (per-100 g and cup measures). Vitamin A conversion and RAE terminology from the NIH Office of Dietary Supplements.