Baked Sweet Potato Calories & Nutrition Calculator

A baked sweet potato contains approximately 90 calories per 100 grams when cooked in skin without salt ^[1]. A standard medium sweet potato (114g) provides about 103 calories, making it one of the most nutrient-dense, low-calorie carbohydrate sources available.

The caloric content varies notably by cooking method: boiled sweet potato has roughly 76 calories per 100g due to water absorption, while microwaved sweet potato concentrates to about 105 calories per 100g from greater moisture loss ^[1]. Raw sweet potato contains 86 calories per 100g before any cooking-related changes.

Compared to other starchy staples, baked sweet potato is remarkably lean — containing just 0.15g of fat per 100g. For perspective, a baked regular potato has 93 cal/100g, white rice has 130 cal/100g, and a baked yam has 116 cal/100g ^[1]. The sweet potato's calorie-to-nutrient ratio is exceptional: you get 107% of the Daily Value for Vitamin A and 22% DV for Vitamin C in a single 100g serving ^[2].

Baked sweet potato is one of nature's richest sources of beta-carotene, the orange-red pigment that converts to Vitamin A in the body. A 100g serving of baked orange-fleshed sweet potato provides 11,509 mcg of beta-carotene — equivalent to 961 mcg RAE (107% of the Daily Value) for Vitamin A ^[1]. This far exceeds most other vegetables, including carrots (835 mcg RAE per 100g).

Orange-fleshed sweet potato varieties are the primary source of this extraordinary beta-carotene content. A comprehensive review published in *Food Science & Nutrition* found that orange-fleshed sweet potatoes can meet 35–90% of daily Vitamin A needs in a single serving, making them a critical food for addressing Vitamin A deficiency globally ^[3]. Purple-fleshed varieties, while lower in beta-carotene, are instead rich in anthocyanins — powerful antioxidant pigments with their own distinct nutritional profile ^[2].

Importantly, cooking enhances beta-carotene bioavailability. Heat breaks down plant cell walls, making the carotenoids more accessible for absorption. Pairing baked sweet potato with a small amount of dietary fat (olive oil, butter, or avocado) further increases absorption, since beta-carotene is fat-soluble ^[4].

Baking transforms the sweet potato's nutritional and sensory profile in significant ways. The most notable change is maltose formation: during baking, the enzyme beta-amylase breaks down starch into maltose. Research by Lai et al. found that total sugar content increases dramatically from 4.5–8.4% in raw sweet potatoes to 15.1–19.1% after baking ^[5]. Maltose alone accounts for over 50% of total sugars in baked sweet potatoes, compared to nearly zero in raw samples.

This starch-to-sugar conversion also affects the glycemic index (GI). Baked sweet potato has a relatively high GI of approximately 82–94, compared to boiled sweet potato at 41–46 ^[7]. The lower GI of boiled sweet potato is attributed to slower starch gelatinization in moist heat. This is a meaningful consideration for those tracking their glycemic response through food journaling.

On the positive side, baking increases phenolic compounds and antioxidant activity. A study comparing cooking methods found that total phenolics and antiradical activity were higher in baked and boiled sweet potatoes compared to raw samples ^[4]. However, beta-carotene content shows a slight decrease with baking, though the improved bioavailability partially offsets this loss ^[2]. Vitamin C retention during baking ranges from moderate to good, with a 100g baked serving still providing 19.6mg (22% DV) ^[1].

Beyond its standout Vitamin A content, baked sweet potato delivers a broad spectrum of essential minerals and vitamins. A 100g serving provides: Potassium 475mg (10% DV), Manganese 0.5mg (22% DV), Vitamin C 19.6mg (22% DV), Vitamin B6 0.29mg (17% DV), and Copper 0.16mg (18% DV) ^[1].

The high potassium content is particularly notable — a medium baked sweet potato (114g) provides 542mg of potassium, which is comparable to a small banana. Potassium is an essential mineral involved in fluid balance, muscle function, and nerve signaling. The potassium-to-sodium ratio in baked sweet potato is very favorable at approximately 13:1 ^[1].

Sweet potato also provides meaningful amounts of Vitamin E (0.71mg, 5% DV), Niacin/B3 (1.5mg, 9% DV), Thiamine/B1 (0.11mg, 9% DV), and Vitamin B5/Pantothenic Acid (0.88mg, 18% DV) per 100g ^[1]. The mineral manganese contributes to bone formation, blood clotting, and enzyme function. A meta-analysis by Zhou (2025) confirmed that sweet potato's diverse nutrient profile — including its phenolic acids, carotenoids, and dietary fiber — contributes synergistically to its overall nutritional value ^[6].

The USDA standard serving size for sweet potato is based on 1 medium sweet potato, approximately 114g of baked flesh. This provides roughly 103 calories, 23.6g carbohydrates, 2.3g protein, and 3.8g fiber ^[1]. Other common portions include 1 cup cubed (133g) and 1 cup mashed (200g).

During baking, sweet potatoes lose approximately 20–25% of their weight through moisture evaporation. A 150g raw sweet potato typically yields around 110–120g of baked flesh. This means nutrition labels referencing raw weight will slightly differ from actual baked weight measurements — our calculator accounts for the cooked weight directly ^[5].

For meal planning references: a child's serving is approximately 50g, a snack-sized half potato is about 60–80g, a standard side dish is 100–150g, and a main-course loaded sweet potato ranges from 180–200g of baked flesh. Sweet potatoes freeze well after baking — store portions in airtight containers for up to 3 months for convenient meal prep ^[8].