Sweet Potato Macros: Complete Nutrition Facts & Calories

Sweet potatoes are a nutritional powerhouse that fits perfectly into macro-focused eating. They’re packed with complex carbohydrates, fiber, and an incredible amount of vitamin A—all for relatively few calories.

Whether you’re carb cycling, looking for pre-workout fuel, or simply want a healthier starch option, sweet potatoes deliver consistent, trackable macros. But like any food, the macros change based on how you cook and serve them.

This guide covers everything about sweet potato macros—exact numbers for every cooking method, how to track accurately, and how to fit them into any diet goal.

Sweet Potato Macros: Quick Reference

Here’s what you need to know at a glance. All values are for plain sweet potato with no added toppings.

Raw Sweet Potato

Serving	Calories	Protein	Carbs	Fat	Fiber
100g raw	86	1.6g	20g	0.1g	3g
1 medium (150g)	129	2.4g	30g	0.2g	4.5g
1 large (200g)	172	3.2g	40g	0.2g	6g
1 cup cubed (133g)	114	2.1g	27g	0.1g	4g

Baked Sweet Potato (Skin On)

Serving	Calories	Protein	Carbs	Fat	Fiber
100g baked	90	2g	21g	0.1g	3.3g
1 medium (150g)	135	3g	31g	0.2g	5g
1 large (200g)	180	4g	42g	0.2g	6.6g

Boiled Sweet Potato

Serving	Calories	Protein	Carbs	Fat	Fiber
100g boiled	76	1.4g	18g	0.1g	2.5g
1 cup mashed (200g)	152	2.8g	36g	0.2g	5g

Key insight: Baking concentrates the sweet potato as water evaporates, making it slightly higher in calories per 100g than boiled. The total calories of a whole potato don’t change—just the density.

Understanding Sweet Potato Sizes

Sweet potatoes vary wildly in size. Here’s how to estimate:

Size	Weight	Appearance	Calories
Small	75-100g	Fits in palm	65-86
Medium	130-150g	Fits in hand	112-129
Large	180-250g	Two hands	155-215
Extra large	300g+	Massive	258+

Tracking tip: Always weigh your sweet potatoes. “Medium” at the store can range from 100g to 200g—that’s a 100-calorie difference.

Raw vs. Cooked: Weight Changes

Sweet potatoes lose water during cooking, which affects weight and calories per gram.

Baking (Most Weight Loss)

• Raw → Baked: ~15-20% weight loss
• A 150g raw sweet potato becomes ~120-130g baked
• Calories concentrate (more per gram) but total stays the same

Boiling (Least Weight Loss)

• Raw → Boiled: ~5-10% weight loss
• Sometimes gains a bit of water weight
• Lower calories per gram than baked

The Best Tracking Method

Option 1 (Most Accurate): Weigh raw, log as raw Option 2: Weigh cooked, log with matching entry (baked or boiled)

If you weigh a baked sweet potato but log it as “raw,” you’ll undercount calories by about 5-10%.

Sweet Potato Macros by Cooking Method

How you prepare sweet potatoes impacts the final macros significantly—especially when you add toppings.

Plain Baked (No Oil)

Serving	Calories	Protein	Carbs	Fat
1 medium (150g)	135	3g	31g	0.2g
1 large (200g)	180	4g	42g	0.2g

The purest form. Just wash, poke holes, and bake at 400°F for 45-60 minutes.

Baked with Butter

Serving	Calories	Protein	Carbs	Fat
Medium + 1 tbsp butter	237	3g	31g	12g
Large + 2 tbsp butter	384	4g	42g	24g

The butter factor: Each tablespoon adds 102 calories and 12g fat. It adds up quickly.

Mashed Sweet Potatoes

Recipe	Calories	Protein	Carbs	Fat
Plain mashed (1 cup)	152	2.8g	36g	0.2g
With 2 tbsp butter + milk	310	4g	38g	16g
Restaurant-style (cream, butter, brown sugar)	400+	4g	55g	18g

Warning: Restaurant mashed sweet potatoes often contain significant added fat and sugar. A side can easily hit 400+ calories.

Roasted Sweet Potato Cubes

Serving	Calories	Protein	Carbs	Fat
1 cup with 1 tsp oil	156	2.1g	27g	4.5g
1 cup with 1 tbsp oil	234	2.1g	27g	14g

Macro-friendly tip: Use cooking spray instead of oil for roasted sweet potatoes. Same crispy results, fraction of the fat.

Sweet Potato Fries (Baked)

Serving	Calories	Protein	Carbs	Fat
Homemade baked (1 cup)	180	2g	32g	6g
Air fried (1 cup)	160	2g	31g	4g

Sweet Potato Fries (Deep-Fried)

Serving	Calories	Protein	Carbs	Fat
Restaurant (1 cup)	300	2g	36g	16g
Fast food (medium)	350-400	3g	50g	18g

Reality check: Deep-fried sweet potato fries aren’t significantly healthier than regular fries. The frying process adds substantial fat.

Canned Sweet Potatoes

Type	Calories per 1/2 cup	Protein	Carbs	Fat
Plain, drained	90	1.5g	21g	0.2g
In syrup	130	1g	30g	0.3g

Watch out: Canned sweet potatoes in syrup have 40% more calories due to added sugar.

Sweet Potato vs. Other Potatoes

How do sweet potatoes compare to other potato options?

Per 150g Baked (About 1 Medium)

Potato Type	Calories	Carbs	Fiber	Protein	Glycemic Index
Sweet potato	135	31g	5g	3g	63 (medium)
Russet/white	168	37g	4g	5g	85 (high)
Red potato	154	34g	3g	4g	70 (high)
Yukon gold	150	33g	3g	4g	72 (high)
Purple potato	140	31g	4g	3g	60 (medium)

Sweet potato advantages:

• Lower glycemic index (better blood sugar control)
• More fiber per serving
• 400%+ daily vitamin A (white potatoes have almost none)
• Fewer calories per gram

White potato advantages:

• More protein
• More potassium
• Often cheaper
• More neutral flavor (fits more dishes)

Making Sweet Potatoes Work for Different Diets

Weight Loss

Sweet potatoes are weight-loss friendly when kept simple:

Optimal approach:

• 1 medium baked sweet potato = 135 calories
• Add cinnamon and a tiny drizzle of honey = 155 calories
• High volume, high fiber, satisfying

Calorie traps to avoid:

• Butter (102 cal per tbsp)
• Brown sugar topping (50+ cal)
• Marshmallow casserole (350+ cal per serving)

Muscle Building/Bulking

Sweet potatoes are excellent post-workout carbs:

Muscle-gain sweet potato bowl (450 cal, 35g protein):

• 1 large baked sweet potato (180 cal)
• 4 oz grilled chicken (187 cal)
• 2 tbsp Greek yogurt (20 cal)
• Sprinkle of cinnamon

Why they work for building muscle:

• Complex carbs replenish glycogen
• Moderate glycemic index for sustained energy
• Easy to scale portion sizes

High-Protein Diet

Sweet potatoes are low in protein (2-3g per serving), so pair them wisely:

High-protein pairings:

Sweet Potato +	Total Protein
6 oz chicken breast	56g
6 oz salmon	40g
1 cup black beans	17g
3 eggs	21g

Keto/Low-Carb

Sweet potatoes don’t fit keto (26-31g carbs per medium potato). Alternatives:

Lower-carb swaps:

Food	Carbs per 100g	Notes
Cauliflower mash	5g	Closest texture substitute
Butternut squash	12g	Slightly sweet, lower carb
Turnips	6g	Can be roasted similarly
Celeriac	9g	Mild flavor, mashes well

Carb Cycling

Sweet potatoes are perfect for high-carb days:

High-carb day example (with sweet potatoes):

• Breakfast: Oatmeal with banana (55g carbs)
• Lunch: Sweet potato + chicken + veggies (40g carbs)
• Pre-workout: Half sweet potato (15g carbs)
• Post-workout: Large sweet potato + protein (45g carbs)

Meal Ideas with Sweet Potato

Breakfast Options

Sweet potato toast (using sliced sweet potato as bread):

• Slice sweet potato into 1/4” rounds
• Toast or bake until soft
• Top with avocado, egg, or nut butter
• Per slice: ~50 calories base

Sweet potato hash:

Ingredient	Calories
1 cup diced sweet potato	114
2 eggs, scrambled	140
1 tsp olive oil	40
Onions, peppers	20
Total	314

Lunch Ideas

Stuffed sweet potato:

Version	Calories	Protein	Carbs
Black bean & cheese	350	15g	45g
Buffalo chicken	380	35g	32g
Mediterranean (feta, olives)	300	8g	35g

Sweet potato meal prep bowl:

• 150g baked sweet potato (135 cal)
• 4 oz protein of choice (150-200 cal)
• 1 cup roasted vegetables (50 cal)
• 1 tbsp tahini dressing (89 cal)
• Total: ~425-475 calories

Dinner Ideas

Healthy sweet potato fries:

• Cut 1 large sweet potato into wedges
• Toss with 1 tsp oil, paprika, garlic
• Air fry or bake at 425°F for 25 minutes
• Per serving: ~200 calories

Sweet potato curry:

Ingredient	Amount	Calories
Sweet potato, cubed	200g	172
Coconut milk (light)	1/4 cup	36
Chickpeas	1/2 cup	135
Curry paste	1 tbsp	30
Spinach	2 cups	14
Total (2 servings)		~195 each

Sweet Potato Meal Prep

Batch Baking Method

The easiest way to have sweet potatoes ready all week:

1. Preheat oven to 400°F
2. Wash 5-6 medium sweet potatoes
3. Poke each with fork several times
4. Place on baking sheet lined with foil
5. Bake 45-60 minutes until soft
6. Cool and refrigerate up to 5 days

Storage tips:

• Whole baked: 5 days in fridge
• Cubed/mashed: 4 days in fridge
• Frozen mashed: 2-3 months

Freezing Sweet Potatoes

To freeze:

1. Bake or boil sweet potatoes completely
2. Mash or cube
3. Portion into containers or bags
4. Freeze flat for easy stacking

To reheat:

• Microwave from frozen: 3-5 minutes
• Oven from frozen: 25 minutes at 350°F

Common Tracking Mistakes

Mistake #1: Eyeballing Portions

Sweet potatoes vary enormously in size. A “medium” could be anywhere from 100-200g.

Fix: Use a food scale. Every time.

Mistake #2: Forgetting Cooking Fats

A tablespoon of butter or oil adds 100+ calories you might not log.

Fix: Measure all added fats. Use cooking spray when possible.

Mistake #3: Trusting Restaurant Macros

Restaurant sweet potato sides often include butter, brown sugar, or marshmallows.

Fix: Ask how it’s prepared. Add 100-200 calories to any restaurant sweet potato as a buffer.

Mistake #4: Confusing with Yams

True yams are different from sweet potatoes (though often mislabeled in US stores). Macros are similar, but not identical.

Fix: In the US, what’s labeled “yam” is usually an orange sweet potato. Use sweet potato entries.

Mistake #5: Not Accounting for Skin

The skin is edible and contains extra fiber, but some people remove it.

With skin: 3.3g fiber per 100g Without skin: 2.5g fiber per 100g

Fix: Log accurately based on whether you eat the skin.

Nutritional Benefits Beyond Macros

Sweet potatoes aren’t just good macros—they’re nutritionally dense:

Per medium baked sweet potato:

Nutrient	Amount	% Daily Value
Vitamin A	21,907 IU	438%
Vitamin C	22mg	37%
Manganese	0.7mg	35%
Vitamin B6	0.4mg	20%
Potassium	542mg	15%
Fiber	5g	20%

Vitamin A note: Sweet potatoes are one of the best sources of beta-carotene (converted to vitamin A). The orange color indicates high beta-carotene content.

The Bottom Line

Sweet potatoes are a macro counter’s dream carb source:

• 103-180 calories per serving — reasonable calorie investment for volume
• High fiber (4-5g) — keeps you full and aids digestion
• Low glycemic index — better blood sugar control than white potatoes
• Incredibly nutrient-dense — 400%+ vitamin A per serving

Key tracking rules:

1. Always weigh (don’t eyeball)
2. Track cooking method accurately
3. Don’t forget added fats and toppings

Whether you’re baking them for meal prep, mashing for a side dish, or making healthy fries, sweet potatoes deliver consistent, trackable macros that fit any nutrition goal.

Related guides:

• White Rice Macros
• Counting Macros for Beginners
• How to Hit Your Macros