Nutrition facts
Calories in a sweet potato
The sweet potato passes for the light alternative to the potato. The table says something else, and the real gap is not the one people expect.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One medium sweet potato · peeled, cooked | 200 g | 158 kcal | 3.4 g | 32.6 g | 0.3 g | 5.8 g |
| A meal-sized serving · cooked | 150 g | 119 kcal | 2.5 g | 24.5 g | 0.2 g | 4.4 g |
| One large sweet potato · peeled, cooked | 300 g | 237 kcal | 5.1 g | 48.9 g | 0.5 g | 8.7 g |
| The Ciqual reference · cooked | 100 g | 79 kcal | 1.7 g | 16.3 g | 0.2 g | 2.9 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Sweet potato, cooked
- Energy
- 79 kcal
- Protein
- 1.7 g
- Carbohydrate
- 16.3 g
- of which sugars
- 6.1 g
- Fat
- 0.2 g
- Fiber
- 2.9 g
- Sodium
- 32 mg
Sweet potato vs boiled potato
Both cooked, at equal weight. The reputation promises a clear gap; the table says what it actually is.
| Food | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Sweet potato | 79 kcal | 1.7 g | 16.3 g | 0.2 g | 2.9 g |
| Boiled potato | 81 kcal | 1.8 g | 16.8 g | 0.3 g | 1.8 g |
Weight for weight, the sweet potato: 2% less energy.
What a table of values does not say
- Its sweetness comes from sugars that really are there, where the potato carries mostly starch. That is the clearest difference in composition between the two.
- It brings more fiber than the potato at equal weight, which is its best established advantage.
- Its orange color signals carotenoids, which Ciqual measures in columns this site does not reprint: these pages stay with the macronutrients and three micronutrients.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Turkey cutlet with sweet potato and spinach · 180 g per serving
- Roasted trout with sweet potato and green beans · 180 g per serving
- Beef steak with sweet potato mash and arugula · 200 g per serving
- Sweet potato and spinach curry with rice · 200 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorNeighboring pages
An average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories de la patate douce.