Calories in a raw sweet potato.
86 kcal per 100 g.
Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) · SR Legacy (2018-04) · USDA FDC 168482
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 86 kcal | 86 kcal |
| Protein | 1.57 g | 1.57 g |
| Carbohydrates | 20.1 g | 20.1 g |
| Fat | 0.05 g | 0.05 g |
| Fibre | 3 g | 3 g |
| Sugars | 4.18 g | 4.18 g |
| Saturated fat | 0.02 g | 0.02 g |
| Sodium | 55 mg | 55 mg |
| Salt (calculated from sodium) | 0.14 g | 0.14 g |
| Vitamin A (RAE) | 709 ug | 709 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg | 0.26 mg |
| Vitamin K (phylloquinone) | 1.8 ug | 1.8 ug |
| Vitamin C | 2.4 mg | 2.4 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.06 mg | 0.06 mg |
| Niacin | 0.56 mg | 0.56 mg |
| Vitamin B6 | 0.21 mg | 0.21 mg |
| Folate, total | 11 ug | 11 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 337 mg | 337 mg |
| Calcium | 30 mg | 30 mg |
| Phosphorus | 47 mg | 47 mg |
| Magnesium | 25 mg | 25 mg |
| Iron | 0.61 mg | 0.61 mg |
| Zinc | 0.3 mg | 0.3 mg |
| Selenium | 0.6 ug | 0.6 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.15 mg | 0.15 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
A raw sweet potato is 86 kcal per 100 g, nine more than an ordinary potato and, unlike it, sweet enough to caramelise. Baking takes it to 90 per 100 g by water loss; boiling brings it down to 76, because a boiled sweet potato takes on water rather than losing it. That is the opposite of what happens to a normal potato, and it is the one genuine surprise in this family.
Logging this food
One 5-inch sweet potato is 130 g and 112 kcal — about the same as a banana. A cup of cubes is 133 g and 114. Weigh raw for this row. Sweet potatoes are usually cooked whole and eaten whole, so the baked row and its sizes are often the more practical pair.
Swaps and alternatives
A raw potato is 77 kcal per 100 g, marginally lighter. The interesting comparison is not between the two vegetables but between what happens to them: boiled sweet potato is 76 per 100 g and a baked one 90, a spread wide enough to matter across a week of dinners and entirely free to choose.