Sweet potato nutrition for one medium baked potato (about 114 g) is roughly 103 calories, 24 g of carbohydrate, 3.8 g of fibre, 2.3 g of protein and 542 mg of potassium. A whole baked sweet potato also supplies more than 100% of the vitamin A Daily Value (156% in the NIH food table).
These figures describe a baked potato eaten in its skin, without salt. Boiled, fried or raw sweet potatoes give different numbers, as explained below.
Sweet Potato Nutrition Facts per 100 g and per Medium Potato
The table uses one food: sweet potato baked in its skin, without salt. The per 100 g column is worked out from the per medium values and a 114 g weight. Percent Daily Value (%DV) uses current FDA reference amounts.
| Nutrient | Per 100 g (calculated) | Per medium (114 g) | %DV (medium) |
|---|---|---|---|
| Calories | 90 | 103 | n/a |
| Protein | 2.0 g | 2.3 g | n/a |
| Total fat | 0.15 g | 0.17 g | 0% |
| Carbohydrate | 20.7 g | 23.6 g | 9% |
| Total sugars | 8.4 g | 9.6 g | n/a |
| Fibre | 3.3 g | 3.8 g | 13% |
| Sodium | 36 mg | 41 mg | 2% |
| Potassium | 475 mg | 542 mg | 12% |
| Vitamin C | 19.6 mg | 22.3 mg | n/a |
The calories check out against the macros within about 3%. Therefore the row set is internally consistent.
Why Sweet Potato Nutrition Numbers Differ Between Sources
Search for sweet potato nutrition and you will see 70, 86, 90 and 103 calories quoted. Each can be right for a different thing.
- Cooking state. Raw, baked and boiled sweet potatoes hold different amounts of water. Baking drives water off, so each gram of baked potato carries more nutrients than a gram of raw.
- What “medium” means. One database lists a small sweet potato at 60 g, a medium at 114 g, a large at 180 g and a cup at 200 g. A page that quotes one “medium” potato may mean any of these.
- Database mixing. One database that blends Australian and USDA data lists baked sweet potato at 70 calories per 100 g. The USDA-based per medium values above work out to about 90.
- Vitamin A units. One hospital table gives vitamin A in international units (21,909 IU per medium). NIH gives 1,403 mcg RAE for a whole baked potato. Units and potato sizes differ, so do not compare the two directly.
As a result, always match the cooking method, the weight and the unit before you compare two sources.
Vitamin A, Potassium and Fibre in Sweet Potatoes
Vitamin A. Orange sweet potatoes contain beta-carotene, which the body converts to vitamin A. The NIH Office of Dietary Supplements lists a whole baked sweet potato at 1,403 mcg RAE. Adults need 900 mcg RAE (men) or 700 mcg RAE (women) a day.
Potassium. A medium baked potato supplies about 12% of the potassium Daily Value. It is a useful contributor, not a complete source.
Fibre. A medium baked potato supplies about 13% of the fibre Daily Value. Eating the skin keeps that fibre in the meal.
Protein. At 2.3 g per medium potato, sweet potato is not a protein source. Pair it with beans, eggs, fish or poultry if you want a fuller plate.
Sweet Potato vs Yam: What the Labels Mean
True yams belong to a different plant family from sweet potatoes, according to USDA Agricultural Marketing Service guidance. Even so, US shops sometimes sell orange-fleshed sweet potatoes as “yams”. Check the botanical name or the product description if the difference matters to you.
Colours, Cooking and Taste
Sweet potato flesh ranges from white and yellow to orange, red and purple. Orange flesh shows beta-carotene. Taste and texture also vary by type and cooking method.
You can bake, boil, steam, roast or mash them. Frying and added sugar or butter raise the calories, so read labels on prepared products.
What the Evidence Says About Sweet Potato Claims
| Claim | Where it stands | What to know |
|---|---|---|
| Sweet potatoes are rich in vitamin A | Supported | NIH lists a whole baked potato at 156% of the Daily Value. |
| Sweet potatoes cure or treat type 2 diabetes | Not supported | No food does. Follow your care plan and ask your care team about carbohydrate counting. |
| Sweet potatoes reduce cancer risk | Not supported | NIH reports observational links only. High-dose beta-carotene supplements raised lung cancer risk in smokers. |
| Sweet potatoes boost immunity | Overstated | Vitamin A takes part in immune function, but no food boosts immunity. |
| Sweet potatoes are a good potassium source | Supported | About 12% of the Daily Value per medium potato. |
| Sweet potatoes treat high blood pressure or cholesterol | Overstated | Potassium and fibre help a healthy pattern. They do not replace prescribed treatment. |
| Sweet potatoes are good for weight loss | Not supported | No food does this alone. Portion and preparation set the total. |
| Sweet potatoes are a protein source | Not supported | 2.3 g per medium potato. |
| Sweet potato is a superfood | Not a defined term | It is a nutritious vegetable, like many others. |
Sweet Potato Safety: Vitamin A, Potassium and Special Diets
Medication. Never stop or change prescribed medicine for blood pressure, cholesterol or diabetes because of a food. Talk to your prescriber first.
Beta-carotene. Eating a lot of orange vegetables can turn the skin yellow-orange. NIH calls this carotenodermia, a harmless condition that fades when intake drops. The upper limit of 3,000 mcg for preformed vitamin A applies to animal foods and supplements, not to beta-carotene from vegetables. In contrast, beta-carotene supplements are not advised for smokers.
Supplements and pregnancy. People who are pregnant should ask their clinician before taking vitamin A supplements.
Potassium limits. People told to limit potassium, for example with kidney disease, should ask their care team how much sweet potato fits. One medium baked potato holds about 12% of the Daily Value.
Diabetes. A medium baked potato holds about 24 g of carbohydrate. Blood glucose responses vary by person and by cooking method.
Sweet Potato Nutrition FAQ
About 103 calories for a medium baked sweet potato eaten in its skin without salt. Raw, boiled and fried sweet potatoes give different numbers.
A medium baked sweet potato has about 24 g of carbohydrate, including about 9.6 g of sugars and 3.8 g of fibre. That is roughly 9% of the carbohydrate Daily Value.
Yes. The NIH Office of Dietary Supplements lists a whole baked sweet potato at 1,403 mcg RAE, or 156% of the Daily Value. The body makes this vitamin A from beta-carotene.
It can. NIH describes carotenodermia as a harmless yellow-orange skin colour from high carotenoid intake. It fades when you eat less.
No food cures or treats diabetes. A medium baked sweet potato has about 24 g of carbohydrate and 3.8 g of fibre. Ask your care team how to fit it into your plan.
No single food causes weight loss. Sweet potato is a starchy vegetable with fibre, and portion size and preparation change the total. A registered dietitian can tailor advice to you.
No. USDA guidance says true yams belong to a different plant family. Some US shops still sell orange-fleshed sweet potatoes as yams, so check the product description.
It is a starchy vegetable, so it is moderate to high in carbohydrate. About 20.7 g per 100 g baked. Whether that suits you depends on your overall diet and health needs.
Sources differ in cooking method, potato weight, database and units. For example, one database lists 70 calories per 100 g baked while USDA-based values work out to about 90. Match the method, weight and unit before comparing.
Related Reading
- Mashed potatoes nutrition guide
- Balance protein, carbs and fats
- Heart disease prevention: 10 preventive measures
- Kiwi fruit nutrition and side effects
Sources
- NIH Office of Dietary Supplements: Vitamin A and Carotenoids, Health Professional Fact Sheet
- FDA: Daily Value on the Nutrition and Supplement Facts Labels
- USDA Agricultural Marketing Service: Yam Inspection Instructions
- Per medium baked values (aggregator, flagged, appears to follow USDA data): University Hospitals nutrition facts
- Serving weights and the blended-database comparison (aggregator, flagged): Triage Method Human Nutrition Explorer
This article is for general information and is not medical or dietetic advice. Talk to your doctor or a registered dietitian about your own needs, especially if you manage diabetes, blood pressure, kidney disease or pregnancy.
Last reviewed and rewritten October 2026.
