Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
100g Sweet potato Calories — 86 kcal | Nutrition Calculator
100g of Sweet potato, raw contains 86 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Sweet potato Calories Calculator
100g of Sweet potato, raw contains 86 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g Sweet potato Calories
86 kcal calories
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Calories target to food amount
100 g (3.53 oz, 0.39 cups)
Reverse math uses 86 kcal calories per 100 g from USDA FoodData Central reference.
Sweet potato Macros by Serving Size
Sweet potato Macros by Common Serving
Sweet potato Calories Range Around 100g
Sweet potato Macros by Volume Measure
Sweet potato Prep-State Logging Check
Sweet potato Nutrient Efficiency Per Calorie
Sweet potato Dietary Profile
Sweet potato is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
Sweet potato Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Sweet potato Daily Nutrient Coverage
Smart Calories Substitutes for Sweet potato
Sweet potato Condition-Aware Nutrition Notes
Real-World Sweet potato Serving Sizes
- Small weighed portion (~50g): 43 kcal calories. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 86 kcal calories. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 129 kcal calories. Useful for meal-prep portions and larger servings.
Common Sweet potato Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for Sweet potato, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
Sweet potato Calories — Frequently Asked Questions
How much calories is in 100g of Sweet potato? 100g of Sweet potato contains 86 kcal of calories (USDA FoodData Central).
How much calories in one Sweet potato? A typical sweet potato weighs about 130g and contains 111.8 kcal of calories. This is calculated as 130g ÷ 100 × 86 = 111.8 kcal.
How much calories is in 1 cup of Sweet potato? One US cup of sweet potato weighs approximately 256g (density: 1080 kg/m³). That serving contains 220.2 kcal of calories — computed as 256g ÷ 100 × 86.
How many grams of Sweet potato do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Sweet potato, you need approximately 581g — calculated as (500 ÷ 86) × 100 = 581g.
Is Sweet potato high in calories? Sweet potato is low in calories at 86 kcal per 100g. If you're targeting this nutrient, Sweet potato alone is unlikely to be sufficient.
How efficient is Sweet potato as a source of calories per calorie? Sweet potato provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Sweet potato calories calculator use? The calculator uses calories = weight in grams / 100 x 86 kcal. For example, 100g of Sweet potato gives 86 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Sweet potato a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Sweet potato is a modest contributor — with 86 kcal of calories per 100g. For best results, combine Sweet potato with other foods to hit your daily macro targets.
How reliable is the source data for Sweet potato? Sweet potato uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
Should I measure Sweet potato raw or cooked? Sweet potato should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.
How to Calculate Sweet potato Calories
- Weigh raw. Place your sweet potato on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows calories content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Sweet potato Density Explained
Sweet potato is dense (~1080 kg/m³ ≈ water). A 1-cup measure holds approximately 256 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Sweet potato.
Sweet potato Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.