Baked Sweet Potato Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for baked sweet potatoes. Get detailed nutrition facts for this nutrient-dense superfood including beta-carotene, fiber, vitamins, and essential minerals.
How Many Calories Are In Baked Sweet Potatoes?
Sweet potato calories vary based on the variety, size, and preparation method:
Baked Sweet Potatoes (by size):
• Small sweet potato (60g): 54 calories
• Medium sweet potato (114g): 103 calories
• Large sweet potato (180g): 162 calories
• Extra large sweet potato (250g): 225 calories
Sweet Potato Varieties (medium size, 114g):
• Orange-fleshed: 103 calories
• Purple-fleshed: 105 calories
• White-fleshed: 98 calories
• Yellow-fleshed: 101 calories
• Red-fleshed: 107 calories
Calculate your daily calorie needs with our BMR calculator
to see how sweet potatoes fit into your nutrition plan.
Sweet Potato Serving Size Guidelines
Standard Serving: One medium baked sweet potato (114g) provides about 103
calories and serves
as an excellent source of beta-carotene, fiber, and potassium.
Size Variations:
• Small sweet potatoes: 60g (perfect for snacks)
• Medium sweet potatoes: 114g (standard serving size)
• Large sweet potatoes: 180g (ideal for main dishes)
• Extra large sweet potatoes: 250g+ (great for sharing)
Nutritional Benefits: Sweet potatoes are nutrient-dense vegetables with high
vitamin A content and beneficial antioxidant properties. Plan your
daily macros
to include this nutritious root vegetable.
Sweet Potato Nutrition Comparison Chart
| Sweet Potato Type | Calories (medium) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Vitamin A (IU) | Potassium (mg) |
|---|---|---|---|---|---|---|---|
| Orange-Fleshed | 103 | 2.3 | 23.6 | 3.8 | 0.2 | 21,909 | 542 |
| Purple-Fleshed | 105 | 2.1 | 24.3 | 3.9 | 0.1 | 2,838 | 515 |
| White-Fleshed | 98 | 2.0 | 22.8 | 3.4 | 0.1 | 1,096 | 498 |
| Yellow-Fleshed | 101 | 2.2 | 23.2 | 3.6 | 0.2 | 15,567 | 528 |
| Red-Fleshed | 107 | 2.4 | 24.8 | 4.1 | 0.2 | 18,443 | 558 |
Nutritional Information for Sweet Potatoes
Sweet potatoes are nutrient-dense root vegetables with exceptional nutritional value. Studies
from
ResearchGate
show that sweet potatoes provide essential nutrients and bioactive compounds.
Key Nutrients (per medium sweet potato, 114g):
• Carbohydrates: 23.6g (complex carbohydrates for sustained energy)
• Protein: 2.3g (contains essential amino acids)
• Dietary Fiber: 3.8g (supports digestive health)
• Vitamin A: 21,909 IU (over 400% daily value)
• Vitamin C: 22.3mg (25% daily value)
• Potassium: 542mg (12% daily value)
• Manganese: 0.5mg (22% daily value)
Antioxidant Rich: Sweet potatoes provide approximately 0.9 calories per gram
and are
rich in beta-carotene and anthocyanins. Calculate your
daily protein needs
to optimize your sweet potato consumption with other protein sources.
References
- Laveriano-Santos, E. P., López-Yerena, A., Jaime-Rodríguez, C., González-Coria, J., Lamuela-Raventós, R. M., Vallverdú-Queralt, A., Romanyà, J., & Pérez, M. (2022). Sweet Potato Is Not Simply an Abundant Food Crop: A Comprehensive Review of Its Phytochemical Constituents, Biological Activities, and the Effects of Processing. Antioxidants, 11(9), 1648.
- Qin, Y., Naumovski, N., Ranadheera, C. S., & D’Cunha, N. M. (2022). Nutrition-related health outcomes of sweet potato (Ipomoea batatas) consumption: A systematic review. Food Bioscience, 50, 102208.
- Sawicka, Barbara & Słupski, Jacek & T., Cybulak & Paradowska, Katarzyna & Krochmal-Marczak, Barbara. (2014). Nutrition value of the sweet potato (Ipomoea batatas (L.) Lam) cultivated in south – eastern Polish conditions. International Journal of Agricultural Research. 4. 169-178.
- Dincer, Cuneyt & Karaoglan, Mert & Erden Karaoglan, Fidan & Tetik, Nedim & Topuz, Ayhan & Ozdemir, Feramuz. (2011). Effects of Baking and Boiling on the Nutritional and Antioxidant Properties of Sweet Potato [Ipomoea batatas (L.) Lam.] Cultivars. Plant foods for human nutrition (Dordrecht, Netherlands).
