EatSeeNutrition information: raw sweet potato
| Nutrient | Carbs 100 g | % RI* | Medium sweet potato (250 g) |
|---|---|---|---|
| Energy | 86 kcal360 kJ | 4% | 215 kcal900 kJ |
| Fat | 0.1 g | 0% | 0.3 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 17.1 g | 7% | 42.8 g |
| of which sugars | 4.2 g | 5% | 10.5 g |
| Fiber | 3 g | - | 7.5 g |
| Protein | 1.6 g | 3% | 4 g |
| Salt | 0.14 g | 2% | 0.35 g |
| Water | 77.3 g | - | 193.3 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in raw sweet potato?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 86 kcal | 1.6 g | 17.1 g | 0.1 g |
| Cup of diced sweet potato140 g | 120 kcal | 2.2 g | 23.9 g | 0.1 g |
| Small sweet potato150 g | 129 kcal | 2.4 g | 25.7 g | 0.2 g |
| Medium sweet potato250 g | 215 kcal | 4 g | 42.8 g | 0.3 g |
Vitamins and minerals
In a 100 g serving, raw sweet potato contains the most vitamin A (89% DV), potassium (17%), and vitamin B6 (15%). We show nutrients that provide at least 2% DV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 337 mg | 17% |
| Calcium | 30 mg | 4% |
| Magnesium | 25 mg | 7% |
| Phosphorus | 47 mg | 7% |
| Iron | 0.6 mg | 4% |
| Zinc | 0.3 mg | 3% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin B1 (thiamin) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.06 mg | 4% |
| Vitamin B3 (niacin) | 0.6 mg | 4% |
| Vitamin B6 | 0.21 mg | 15% |
| Folate | 11 µg | 6% |
| Vitamin A | 709 µg | 89% |
| Vitamin E | 0.3 mg | 3% |
| Vitamin K | 1.8 µg | 2% |
Raw sweet potato compared with other foods
Raw sweet potato has more calories per 100 g than 82% of the vegetables in our chart. Here are foods in the vegetables category with similar calorie counts (kcal per 100 g):
- Cooked beet44 kcal
- Leek61 kcal
- Canned corn67 kcal
- Raw potatoes77 kcal
- Raw sweet potato86 kcal
- Boiled potatoes86 kcal
- Roasted sweet potato90 kcal
- Cooked corn96 kcal
- Garlic149 kcal
Raw sweet potato in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1800 kcal meal plan - day 2: roasted chicken with sweet potatoes and white cabbage slaw
- 2000 kcal meal plan - day 7: roasted chicken with sweet potatoes and white cabbage slaw
- 2500 kcal meal plan – day 6: roasted cauliflower and sweet potato with chickpeas and tahini sauce
- Vegan diet - day 4: quinoa bowl with roasted sweet potato and black beans
Recipes with this ingredient
- Roasted chicken with sweet potatoes and white cabbage slaw - about 555 kcal per serving
- Quinoa bowl with roasted sweet potato and black beans - about 656 kcal per serving
- Roasted cauliflower and sweet potato with chickpeas and tahini sauce – about 478 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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How many carbs are in raw sweet potato?
Data source: USDA FoodData Central, SR28 database - “Sweet potato, raw, unprepared” (NDB 11507). Polish names and servings: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.