Calories in a Sweet Potato: By Size, With Macros

A medium baked sweet potato (about 130 g) delivers approximately 112 calories — a figure drawn directly from USDA FoodData Central (FDC ID 168482, “Sweet potato, cooked, baked in skin”).

That number makes sweet potato one of the more filling roots you can eat per calorie: fiber, water content, and a moderate glycemic response all contribute to staying power after the meal.

Calories and Macros by Serving Size

The table below uses USDA baked-in-skin values unless noted. Raw weight equivalents are given where cooking method differs.

Serving	Weight	Calories	Carbs	Fiber	Protein	Fat
Small baked (whole)	90 g	77 kcal	18 g	2.6 g	1.6 g	0.1 g
Medium baked (whole)	130 g	112 kcal	26 g	3.8 g	2.3 g	0.1 g
Large baked (whole)	180 g	155 kcal	36 g	5.2 g	3.1 g	0.2 g
100 g baked (reference)	100 g	86 kcal	20 g	3.0 g	1.8 g	0.1 g
100 g boiled, no skin	100 g	76 kcal	18 g	2.5 g	1.4 g	0.1 g
Mashed with butter (1/2 cup)	128 g	~140 kcal	22 g	2.5 g	2.0 g	4 g
Sweet potato fries, fried (1 cup)	100 g	~170 kcal	23 g	2.5 g	2.0 g	7 g

Sizes follow USDA weight ranges for small, medium, and large whole sweet potatoes.

What the Macros Actually Mean

Sweet potato is almost entirely carbohydrate — roughly 95% of its calories come from carbs, with negligible fat. That carbohydrate load breaks down into:

• Starches (the majority): slow-digesting, particularly when the potato is cooled after cooking (resistant starch rises on cooling)
• Sugars (~4 g per medium): naturally occurring fructose and glucose; cooking increases perceived sweetness by breaking down starches
• Fiber (~3.8 g per medium): predominantly pectin and cellulose, which feed gut bacteria and slow glucose absorption

Protein is modest at around 2 g per medium serving — not a primary protein source, but a meaningful contribution when sweet potato is a daily staple.

Vitamins are where sweet potato earns its reputation: one medium serving covers more than 100% of the daily vitamin A target (as beta-carotene), plus meaningful amounts of vitamin C, potassium, and manganese.

Does It Fit Your Goals?

Weight loss: At 112 calories for a medium baked sweet potato, it is a high-volume, high-fiber food — meaning it fills a large part of the plate without using much of your daily calorie budget. Pair it with a protein source (chicken, eggs, Greek yogurt) to slow digestion further. Use the TDEE calculator to see exactly how a sweet potato fits your daily target.

Blood sugar and diabetes: Sweet potato has a moderate glycemic index of roughly 63 (baked), but glycemic load — which accounts for portion size — lands around 11 for a 130 g serving, which is in the low-to-moderate range. Cooling the potato before eating (potato salad style) raises resistant starch content and further blunts the blood sugar response. If you are managing blood sugar, check how it fits using the glycemic load calculator. For more on how glycemic load shapes food choices, see our deep-dive on glycemic load explained.

Muscle building or maintenance: The carbohydrate content makes sweet potato a solid pre- or post-workout fuel. Combine with adequate protein across the day rather than relying on sweet potato alone to hit targets.

Logging It Accurately

The main tracking error with sweet potato is not the per-gram calorie figure — USDA data is consistent — it is estimating the actual weight of what you ate. A “medium” sweet potato varies from 90 g to over 200 g depending on the grocery.

Photograph the whole sweet potato next to your fork before you eat it, and CalEye estimates the weight and logs the full macro breakdown in seconds.