Sweet Potato: Calories and Nutrition Analyse



How many calories in sweet potato?

Sweet potato - calories, kcal

Nutrition Facts

Sweet Potato
Serving size:
medium size sweet potato (230 g)  change
medium size sweet potato (230 g) (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
198

% Daily Value

Total Fat 0.12g
0%

Saturated Fat 0.05g
0%

Cholesterol 0mg
0%

Sodium 126.5mg
6%

Total Carbohydrates 46.28g
17%

Dietary Fiber 6.9g
25%

Sugars 9.61g

Protein 3.61g
7%

Vitaminium C 5.52mg
6%

Calcium 69mg
5%

Iron 1.4mg
8%

Potassium 775.1mg
16%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in sweet potato
92% CARBS
7% PROTEIN
1% FAT

100g of sweet potatos contain about 86 calories (kcal).
Calories per: ounce | one sweet potato | cup, cubes | cup, mashed

For example, a medium size sweet potato (230 g) contain about 198 calories.

This is about 10% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 198 kcal actually is, keep in mind that the calorie content of sweet potato is similar to that of, for example:

  • 3.5 apples
  • 2.5 glasses of Coca Cola (220 ml glass)
  • 2 slices of cheese
  • 1.5 slices of bread
  • 1.5 glasses of milk
  • 10 cubes of sugar

Take a quick look at the tables below for detailed information about sweet potato nutrition.

medium size sweet potato (230 g) has 198 kcal. For burning these calories you have to:
Bike28 min.Bike
Horse ride36 min.Horse ride
Play tennis19 min.Tennis
Run20 min.Run
Swim23 min.Swim
Calories in Sweet Potato Compared with Others in Vegetables Category

100g of Sweet Potato

Nutrition

  • Calories86
  • Carbs Total20.12 g
  • Dietary fiber3 g
  • Fat0.05 g
  • Saturated fat0.02 g
  • Protein1.57 g
  • Water77.28 g

Vitamins

  • Vit A14187 IU
  • Vit B1 (Thiamine)0.078 mg
  • Vit B2 (riboflavin)0.061 mg
  • Vit B3 (Niacin)0.557 mg
  • Vit B50.8 mg
  • Vit B60.209 mg
  • Vit B9 (Folic acid)0.011 mcg
  • Vit C2.4 mg
  • Vit E0.26 mg
  • Vit K0.002 mg

Minerals

  • Potassium337 mg
  • Magnessium25 mg
  • Calcium30 mg
  • Sodium55 mg
  • Iron0.61 mg
  • Beta karoten8509 mg

Discover the Nutritional Powerhouse: Sweet Potato

Often hailed as a superfood, sweet potatoes are not only delicious but packed with an impressive nutritional profile that can benefit your health in numerous ways. Whether you're a fitness enthusiast, someone on a weight management journey, or just looking to improve your overall diet, understanding the sweet potato calories, sweet potato nutrition, and their role in a healthy diet is essential.

Interesting Facts About Sweet Potatoes

Before diving into the numbers, let's appreciate some fascinating aspects of sweet potatoes. Did you know that sweet potatoes are not actually potatoes? They belong to the morning glory family, whereas the common potato is a member of the nightshade family. This root vegetable comes in various colors, including orange, purple, and white, each offering slightly different nutritional benefits. The vibrant orange color of most sweet potatoes is due to the high beta-carotene content, which your body can convert into vitamin A.

Sweet Potato Nutrition Breakdown

One medium-sized sweet potato (approximately 100 grams) provides a wealth of nutrients with a modest calorie count. Here's a quick overview:

  • Calories: 86
  • Carbohydrates: 20.12g
  • Fiber: 3g
  • Fat: 0.05g
  • Protein: 1.6g

Moreover, sweet potatoes are an excellent source of vitamins and minerals, including a staggering vitamin A content of 14,187 IU, making them one of the richest plant-based sources of the vitamin. They also provide essential minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. The presence of vitamins B1, B2, B3, B5, B6, and B9, along with vitamin C, E, and K, further enhances their nutritional profile.

The Role of Sweet Potato in a Healthy Diet

Given their rich nutrient content, sweet potatoes can play a significant role in a healthy diet. The high fiber content aids in digestion and promotes a feeling of fullness, which can help with weight management. The protein in sweet potato, although not as high as in other sources, is still beneficial for muscle repair and growth.

The fat in sweet potato is minimal, making it an excellent choice for those monitoring their fat intake. However, the type of fat present is important too. Sweet potatoes contain almost no saturated fats, which are often linked to heart disease.

When it comes to carbs in sweet potato, they are primarily complex carbohydrates, which provide a steady release of energy without spiking blood sugar levels. This makes sweet potatoes an excellent food choice for people with diabetes or those trying to maintain stable energy levels throughout the day.

Conclusion

Sweet potatoes are a versatile and nutritious addition to any diet. With their low calorie and high nutrient profile, including essential vitamins and minerals, they support a healthy lifestyle. Whether baked, roasted, or mashed, incorporating sweet potatoes into your meals can contribute to a balanced and nutritious diet, promoting overall health and well-being.

How many calories are there in 1, 2, 3, or 5 servings of sweet potatos?

  • Medium size sweet potato (230 g)198 kcal
  • Sweet potato cup, cubes (150g)129 kcal
  • Sweet potato cup, mashed (210g)181 kcal
  • Ounce (oz) of sweet potatos24 kcal
  • Half of medium size servings of sweet potato99 kcal
  • Small size serving of sweet potato (184g)158.4 kcal
  • Big size sweet potato (299g)257.4 kcal
  • Two medium size servings of sweet potatos396 kcal
  • Three medium size servings of sweet potatos594 kcal
  • Four medium size servings of sweet potatos792 kcal
  • Five medium size servings of sweet potatos990 kcal
Sweet potato - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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