Calories in a baked sweet potato.
90 kcal per 100 g.
Baked sweet potato and baked white potato are within a few kcal of each other per 100 g. The sweet potato brings more vitamin A and a little more sugar; it is not the lower-calorie option, just a different one.
Sweet potato, cooked, baked in skin, flesh, without salt · SR Legacy (2018-04) · USDA FDC 168483
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 90 kcal | 90 kcal |
| Protein | 2.01 g | 2.01 g |
| Carbohydrates | 20.7 g | 20.7 g |
| Fat | 0.15 g | 0.15 g |
| Fibre | 3.3 g | 3.3 g |
| Sugars | 6.48 g | 6.48 g |
| Saturated fat | 0.05 g | 0.05 g |
| Sodium | 36 mg | 36 mg |
| Salt (calculated from sodium) | 0.09 g | 0.09 g |
| Vitamin A (RAE) | 961 ug | 961 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.71 mg | 0.71 mg |
| Vitamin K (phylloquinone) | 2.3 ug | 2.3 ug |
| Vitamin C | 19.6 mg | 19.6 mg |
| Thiamin | 0.11 mg | 0.11 mg |
| Riboflavin | 0.11 mg | 0.11 mg |
| Niacin | 1.49 mg | 1.49 mg |
| Vitamin B6 | 0.29 mg | 0.29 mg |
| Folate, total | 6 ug | 6 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 475 mg | 475 mg |
| Calcium | 38 mg | 38 mg |
| Phosphorus | 54 mg | 54 mg |
| Magnesium | 27 mg | 27 mg |
| Iron | 0.69 mg | 0.69 mg |
| Zinc | 0.32 mg | 0.32 mg |
| Selenium | 0.2 ug | 0.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.16 mg | 0.16 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Baked sweet potato is 90 kcal per 100 g, up from 86 raw as water leaves in the oven and the sugars concentrate — which is why baking makes it taste sweeter without making it sweeter. Boiling the same vegetable gives 76, because it takes water on instead. Nothing in this row accounts for the oil, butter or marshmallow that a baked sweet potato so often meets.
Logging this food
USDA lists a large at 180 g and 162 kcal, a medium at 114 g and 103, and a small at 60 g and 54; a cup is 200 g and 180. A whole baked sweet potato is a side dish for the calories of a slice and a half of bread. Weigh after baking for this row — a raw weight belongs against the raw one at 86 per 100 g.
Swaps and alternatives
Boiling instead of baking is worth 14 kcal per 100 g, which on a large one is about 25 — small, but free. A baked ordinary potato with skin is 93 per 100 g, effectively the same. As with every row in this family, the topping decides the plate and the vegetable barely moves it.