Sweet Potato Calories – Baked & Boiled
Sweet potatoes have become a staple of clean eating and fitness diets — and unlike many health food trends, this one is backed by genuinely impressive nutrition. But baking vs boiling creates a difference most people don’t expect.
⚡ Quick Answer: A medium baked sweet potato (130g) has 112 calories. Boiled sweet potato is slightly lower at 103 calories for the same size. Both are significantly more nutritious than white potato for Vitamin A and fiber.
📋 This guide covers: Baked vs boiled calories, calories by size, nutrition facts, sweet potato vs white potato, toppings guide, and the glycemic index explained.
This complete sweet potato calories guide breaks down what you’re actually eating — and clears up the baked vs boiled calorie question once and for all.
Sweet Potato Calories — Baked vs Boiled
| Cooking Method | Serving | Calories | Fiber | Sugar |
|---|---|---|---|---|
| Baked (with skin) | 130g (medium) | 112 | 3.8g | 5.4g |
| Boiled (no skin) | 130g (medium) | 103 | 3.3g | 5.9g |
| Steamed | 130g | 108 | 3.5g | 5.2g |
| Roasted (with oil) | 130g | 170 | 3.5g | 5g |
| Mashed (with butter) | 1 cup (255g) | 258 | 4.5g | 12g |
| Sweet Potato Fries (fried) | 100g | 265 | 2.8g | 5g |
Sweet Potato Calories by Size
| Size | Weight | Calories (baked) | Calories (boiled) |
|---|---|---|---|
| Small | 80g | 69 | 63 |
| Medium | 130g | 112 | 103 |
| Large | 180g | 162 | 148 |
| 1 Cup, Cubed (baked) | 200g | 180 | — |
| 1 Cup, Mashed | 255g | — | 249 |
Sweet Potato Nutrition Facts (Medium Baked, 130g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 112 | — |
| Carbohydrates | 26g | 9% |
| Fiber | 3.8g | 14% |
| Sugar | 5.4g | — |
| Protein | 2g | 4% |
| Vitamin A | 21,907 IU | 438% |
| Vitamin C | 22mg | 25% |
| Potassium | 541mg | 12% |
Sweet Potato vs White Potato
| Comparison | Sweet Potato (baked) | White Potato (boiled) |
|---|---|---|
| Calories | 112 | 129 |
| Fiber | 3.8g ✅ | 2.4g |
| Vitamin A | 21,907 IU ✅ | 2 IU |
| Potassium | 541mg | 515mg ✅ |
| Vitamin C | 22mg | 13mg ✅ |
| Glycemic Index | ~70 (baked) | ~78 (boiled) |
Best Low Calorie Sweet Potato Toppings
| Topping | Calories Added |
|---|---|
| Cinnamon + pinch of nutmeg | 0 |
| Greek Yogurt (2 tbsp) | +18 |
| Salsa (2 tbsp) | +10 |
| Black Beans (1/4 cup) | +57 |
| Butter (1 tbsp) | +102 |
| Brown Sugar (1 tbsp) | +52 |
| Maple Syrup (1 tbsp) | +52 |
Sweet Potato Calories FAQ
How many calories in a baked sweet potato?
A medium baked sweet potato (130g) has 112 calories, 26g of carbs, and 3.8g of fiber.
How many calories in a boiled sweet potato?
A medium boiled sweet potato (130g) has approximately 103 calories — slightly fewer than baked.
How many calories in 100g of sweet potato?
100g of baked sweet potato has approximately 86 calories. Boiled has approximately 76 calories per 100g.
Is sweet potato better than white potato for weight loss?
Sweet potato is slightly lower in calories and higher in fiber, with a marginally lower glycemic index — making it a somewhat better choice for blood sugar and weight management.
Are sweet potato fries lower in calories than regular fries?
No — when fried, sweet potato fries (265 cal/100g) are similar in calories to regular fries. The health advantage disappears when deep fried.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie values are approximate and may vary by sweet potato size and cooking method.
