Sweet potato, raw, unprepared
Per 1 medium, raw (130g) — verified against USDA FoodData Central (fdcId 168482).
| Nutrient | Per 1 medium, raw | Per 100g |
|---|---|---|
| Calories | 112 kcal | 86 kcal |
| Protein | 2g | 1.57g |
| Carbohydrate | 26.2g | 20.12g |
| — of which sugar | 5.4g | 4.18g |
| Fiber | 3.9g | 3g |
| Fat | 0.1g | 0.05g |
| — of which saturated | 0g | 0.018g |
| Sodium | 72mg | 55mg |
For context, 112 kcal is roughly equivalent to a 26-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 249g of sweet potato, raw, unprepared — roughly 1.9× the 1 medium, raw serving above.
About this food
Raw sweet potato carries about 20g of carbohydrate per 100g, roughly a fifth of it as natural sugar, alongside 3g of fiber — a somewhat more balanced carbohydrate profile than a regular potato, which has slightly more total carbohydrate but noticeably less natural sugar and marginally less fiber per 100g raw.
The figures above are for raw sweet potato; cooking concentrates or dilutes these numbers depending on method — baking loses relatively little water, while boiling can leach out a modest amount of nutrient content into the cooking water. Skin-on preparation retains more fiber than a peeled sweet potato of the same size.
As a starchy vegetable, sweet potato is grouped with grains and legumes on this site's complex-carbohydrate list rather than with lower-carbohydrate vegetables like broccoli or spinach — a distinction based on its carbohydrate density rather than any judgement about which is the more useful vegetable for a given meal.
For a full daily target across calories and all three macros, try the macro calculator.
Similar foods
Add foods like this to a meal plan.
Build my meal plan