Sweet Potato Nutrition Facts: Calories, Macros & Health Benefits

Summary: One medium sweet potato (130g) of sweet potato contains 146 calories, 2.6g protein, 33.8g carbs, and 0.1g fat. Sweet Potato is a good source of potassium, magnesium, vitamin a.

How Many Calories Are in Sweet Potato?

One medium sweet potato (130g) of sweet potato contains 146 calories. Here’s the complete nutrition breakdown:

Is Sweet Potato Good for You?

Yes, sweet potato is an excellent nutritious food choice. One medium sweet potato delivers 5.1g of fiber for digestive health, 569mg of potassium for heart function, and an exceptional 23,976mcg of vitamin A—nearly 27 times the daily recommended amount—supporting vision and immune function.

Key Health Benefits of Sweet Potato

• Rich in Antioxidants and Vitamin A: One medium sweet potato provides 2,664% of your daily vitamin A value, a fat-soluble antioxidant crucial for eye health, skin integrity, and immune function. This high concentration of beta-carotene and other carotenoids gives sweet potatoes their distinctive orange color and anti-inflammatory properties.

• Excellent Fiber Source for Gut Health: With 5.1g of fiber per medium sweet potato (18% of daily value), this root vegetable supports healthy digestion, feeds beneficial gut bacteria, and promotes satiety—making it ideal for those focused on digestive wellness.

• Heart-Healthy Potassium Content: Containing 569mg of potassium (12% daily value), sweet potatoes help maintain healthy blood pressure and support cardiovascular function. Potassium also aids muscle function and electrolyte balance.

• Low in Fat and Naturally Sodium-Free: Sweet potatoes contain virtually no fat (0.13g) and minimal sodium (93.6mg), making them an excellent choice for heart-healthy and weight-conscious diets without requiring added salt or oil.

• Weight Loss Friendly: At just 146 calories per medium potato with high fiber content, sweet potatoes promote fullness and stable energy levels while remaining low in caloric density—supporting sustainable weight management goals.

Sweet Potato vs Regular Potato

While both are starchy vegetables, sweet potatoes significantly outshine regular potatoes nutritionally. Sweet potatoes contain far more vitamin A (2,664% vs. less than 1% of daily value), more fiber (5.1g vs. 2g), and more potassium, while maintaining comparable calories. Regular potatoes offer slightly more protein but lack the powerful antioxidant and anti-inflammatory properties of their orange cousins.

Frequently Asked Questions

How many calories are in a sweet potato?

One medium sweet potato (130g) contains 146 calories, making it a relatively low-calorie option for a satisfying, nutrient-dense carbohydrate source.

Is sweet potato good for weight loss?

Yes, sweet potatoes can support weight loss efforts due to their high fiber content (5.1g), which promotes satiety and stable blood sugar levels, combined with their low calorie density of approximately 112 calories per 100g.

Does sweet potato have a high glycemic index?

Sweet potato has a moderate glycemic index of 63, which is slightly elevated but significantly lower than white bread (100) and comparable to whole wheat bread. Pairing it with protein or fat can further moderate blood sugar response.

Are sweet potatoes good for diabetics?

Sweet potatoes can fit into a diabetic diet in appropriate portions due to their moderate glycemic index and high fiber content, which slows sugar absorption. However, portion control and food pairing with protein or healthy fats are important considerations—consult with a healthcare provider for personalized guidance.

Is sweet potato vegan and gluten-free?

Yes, sweet potatoes are naturally both vegan and gluten-free, making them an excellent plant-based carbohydrate option for those with celiac disease or gluten sensitivity.

How to Track Sweet Potato Nutrition with Gram

The Gram app makes it easy to monitor your sweet potato intake and nutritional goals with its AI-powered food recognition—simply photograph your meal and receive instant macro and micronutrient breakdowns. Track specific nutrients like vitamin A, fiber, and potassium to ensure you’re maximizing the health benefits of sweet potatoes in your diet, all within a user-friendly dashboard that supports personalized wellness objectives.

Nutrition data sourced from USDA FoodData Central. Track sweet potato and thousands of other foods with the Gram app.