🍠 grain
Calories in Sweet potato
112kcal
Per 1 medium baked (130g)
Protein
2.1g
Carbs
26g
Fat
0.1g
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Baked sweet potato — beta-carotene-rich starch.
Lower glycemic load than white potato, more vitamin A. Great pre-workout carb.
Best for
- training days and glycogen refill — 20g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
How to log it
Weigh cooked sweet potato if that is the state in the DB serving. 1 medium baked (~130g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Cooked, grilled, fried & breaded
The numbers above are for plain sweet potato. Cooking method and restaurant prep change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Baked / boiled (plain) | ~86 | Matches the page numbers |
| Roasted with oil | ~120–160 | Oil coating |
| Candied / restaurant glazed | ~150–220 | Sugar + butter |
| Fried | ~250–300 | Sweet-potato fries |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium baked (130g) | 112 | 2.1g | 26g | 0.1g |
| 1 large (180g) | 155 | 2.9g | 36g | 0.2g |
Per 100g: 86 kcal · 1.6g P · 20g C · 0.1g F · 3g fiber