Quick Answer
A medium-sized whole white sweet potato (around 114 grams) contains around 86 calories. The exact calorie count can vary depending on the size of the sweet potato.
Calories in Different Sizes of White Sweet Potatoes
White sweet potatoes come in many different sizes. The calorie count will depend on the weight of the potato. Here are the estimated calories for common sizes:
| White Sweet Potato Size | Weight | Calories |
|---|---|---|
| Small | 79 grams | 60 |
| Medium | 114 grams | 86 |
| Large | 130 grams | 98 |
| Extra Large | 184 grams | 139 |
As you can see, the calorie count ranges from 60 calories for a small sweet potato to 139 calories for a very large one. The most common medium size contains around 86 calories.
Calories in Sweet Potatoes vs. Other Starchy Vegetables
Sweet potatoes contain moderate amounts of calories compared to other starchy vegetables. Here is a comparison of the calories in 100 grams of different cooked starchy vegetables:
| Vegetable | Calories per 100 grams |
|---|---|
| Sweet Potato | 86 |
| Russet Potato | 93 |
| Carrots | 35 |
| Corn | 96 |
| Plantain | 122 |
As you can see, sweet potatoes contain fewer calories than plantains and corn, about the same as white potatoes, and more than carrots. Overall, sweet potatoes are a moderate calorie starchy vegetable.
Calorie Composition of Sweet Potatoes
The calories in sweet potatoes come mostly from carbohydrates. Here is the calorie composition of a medium white sweet potato:
| Nutrient | Amount | Calories |
|---|---|---|
| Carbohydrates | 20.1 grams | 80 |
| Protein | 1.6 grams | 6 |
| Fat | 0.1 grams | 1 |
| Total | 86 |
As you can see, over 90% of the calories come from carbohydrates. Protein and fat make up just a small percentage of the total calories.
Calories from Nutrients in Sweet Potatoes
Here is a more detailed breakdown of where the calories come from in sweet potatoes:
– Starch: Most of the carbohydrates in sweet potatoes come from starch, which provides 70-80 calories per medium sweet potato. Starch is made up of long chains of glucose molecules bundled together.
– Fiber: Despite being a carbohydrate, fiber does not provide calories because it cannot be digested by the human body. A medium sweet potato has around 3 grams of fiber.
– Sugars: There is also some natural sugar in sweet potatoes, which accounts for around 8 calories. This includes small amounts of sucrose, glucose and fructose.
– Protein: Sweet potatoes contain a modest amount of protein, providing around 6 calories per medium potato.
– Fat: There is minimal fat in sweet potatoes, accounting for only 1 calorie per medium spud. What little fat exists is mostly polyunsaturated and monounsaturated fat.
So in summary, the majority of calories come from the starch, with smaller amounts from sugar and protein, and minimal calories from fat.
Factors that Affect Calorie Count
Several factors can alter the calorie content of sweet potatoes:
– Size: As shown earlier, larger sweet potatoes contain more calories than smaller ones. The bigger the spud, the more calories it will have.
– Cooking method: How the sweet potato is prepared impacts calories. Frying adds oil and significantly increases calories. Boiling, steaming, roasting or baking do not add extra calories.
– Added ingredients: Toppings like butter, brown sugar or marshmallows will increase the calories versus a plain baked sweet potato.
– Maturity: Young (new) sweet potatoes tend to have fewer calories than more mature potatoes later in the season.
– Variety: There are hundreds of sweet potato varieties with slight differences in nutrient content and calories. Some may be a bit higher or lower in calories than others.
So when estimating calories, be sure to account for these factors. A large, fried sweet potato with butter will contain far more calories than a small, boiled plain sweet potato.
Nutrition Benefits
Despite their calorie content, sweet potatoes are considered one of the healthiest starchy vegetables because they provide many beneficial nutrients:
– High fiber – helps digestion and heart health
– Vitamin A – important for immune function and vision
– Vitamin C – antioxidants that fight cellular damage
– Potassium – helps control blood pressure
– Manganese – aids metabolism and bone health
– Antioxidant carotenoids – reduces inflammation and disease risk
Pairing sweet potatoes with lower calorie foods like veggies or lean protein can help maximize nutritional benefit while controlling calorie intake.
Ways to Reduce Calories in Sweet Potatoes
If you are looking to reduce the number of calories you get from sweet potatoes, here are some tips:
– Choose small or medium potatoes – avoids the extra calories from larger sizes
– Remove skin before cooking – the skin contains around 5% of the total calories
– Bake, steam or boil – avoids extra calories from frying in oil
– Avoid added fat/sugar – butter, oil, marshmallows, brown sugar, etc. add calories
– Eat in moderation – be mindful of portion sizes, 1 medium potato is one serving
– Substitute with veggies – cauliflower or carrots have fewer calories than sweet potato
– Mix in with lower calorie ingredients – make stews, sautés or salads using lean protein and non-starchy veggies
Low Calorie Sweet Potato Recipe Ideas
Here are some healthy, lower calorie recipe ideas using sweet potatoes:
– Baked Sweet Potato with Salsa and Beans – Bake potato, top with salsa, black beans, cilantro and lime juice for a Mexican-inspired meal.
– Sweet Potato Apple Salad – Dice sweet potato and apple, mix together with arugula, lemon juice, olive oil, salt and pepper.
– Sweet Potato Chowder – Make creamy soup with sweet potatoes, onions, low sodium broth, spices, and splash of milk or cream.
– Grilled Sweet Potatoes – Slice sweet potato lengthwise into planks, grill until tender and top with fresh herbs.
– Sweet Potato Enchiladas – Wrap baked sweet potato cubes in corn tortillas with black beans, enchilada sauce, cheese, cilantro.
– Thai Curried Sweet Potatoes – Cook sweet potatoes in broth with Thai red curry paste, coconut milk, veggies and lean protein.
-Roasted Sweet Potatoes and Brussels Sprouts – Toss with olive oil, garlic, salt, pepper and roast in oven for healthy side dish.
So in summary, enjoying sweet potatoes as part of an overall healthy diet, in moderate portions, can let you benefit from their nutrition while controlling calorie intake.
Nutrition Facts Label for Sweet Potatoes
Checking the Nutrition Facts label can provide an accurate look at the calories and nutrients in sweet potatoes:
| Nutrition Facts | Sweet Potato (1 medium 114g) |
|---|---|
| Calories | 86 |
| Carbohydrates | 20.1g |
| Fiber | 3g |
| Sugars | 3.8g |
| Protein | 1.6g |
| Fat | 0.1g |
| Vitamin A | 14187 IU |
| Vitamin C | 2.4 mg |
| Manganese | 0.3 mg |
| Potassium | 337 mg |
This confirms that a medium white sweet potato has about 86 calories, most of which come from carbohydrate in the form of starch and fiber. It also shows the many vitamins and minerals that make sweet potatoes a nutritious choice.
Calorie Density
In addition to total calories, looking at calorie density can be useful:
Calorie Density = Calories per Gram of Food
Foods with higher calorie density provide more calories per bite. Sweet potatoes have a moderate calorie density:
– Sweet potato: 0.75 calories per gram
– Carrots: 0.4 calories per gram
– Baked potato: 1.0 calories per gram
– Bacon: 5.4 calories per gram
Choosing more foods with lower calorie density, like fruits, vegetables, lean proteins, allows you to eat a larger volume of food while consuming fewer calories.
Weight Loss
When trying to lose weight, paying attention to portion sizes of all foods, including sweet potatoes, is important:
– A medium sweet potato is one serving at 114 grams and 86 calories
– Measure portions to avoid overestimating which leads to excess calories
– Eat sweet potatoes as part of balanced meals with vegetables, lean proteins, healthy fats
– Choose nutritious, lower calorie ingredients like herbs or salsa for toppings
– Stay hydrated by drinking water with meals
– Slow down eating and savor each bite of sweet potato
– Stop eating when full or satisfied, not overstuffed
Making sweet potatoes part of an overall healthy diet can still allow for weight loss success. Just be mindful of portions and ingredients.
Blood Sugar Impact
Despite their carbohydrate content, sweet potatoes have less impact on blood sugar than many other starchy foods because:
– They are an excellent source of fiber, which slows digestion and starch absorption from the digestive tract.
– They have a lower glycemic index, meaning they are absorbed more slowly and cause a more gradual rise in blood sugar.
For people with diabetes or prediabetes, sweet potatoes are considered one of the healthier starch choices, as long as portions are controlled.
Conclusion
A medium white sweet potato weighing approximately 114 grams contains about 86 calories, with the majority coming from starch. Larger potatoes have more calories, while smaller ones have fewer. Other factors like cooking method, additions, maturity, and variety can also affect the calorie content.
While sweet potatoes are starchy vegetables with a moderate amount of calories, they offer excellent nutrition benefits and can be incorporated into a healthy diet by paying attention to portion sizes and preparation methods. Their fiber, vitamins, minerals and antioxidants make sweet potatoes a nutritious choice as part of an overall balanced meal plan.
