How Many Calories in Sweet potato?
1 cartof dulce mediu (130g) = 112 kcal
Nutritional Values per 100g
Standard Serving
1 cartof dulce mediu (130g) contains 112 calories.
Best time: Pre or post-workout
Benefits
- ✓Rich in beta-carotene - 100g provides 100% of the daily vitamin A requirement for eye health and immunity
- ✓Lower glycemic index than regular potatoes (55 vs 78) due to higher fiber content
- ✓Excellent fiber content (3g/100g) that supports digestive health and the gut microbiome
- ✓Powerful antioxidants (anthocyanins in purple varieties, beta-carotene in orange ones) with anti-inflammatory effects
- ✓Contains magnesium and manganese - minerals essential for athletic performance and muscle recovery
Considerations
- !Slightly more caloric than regular potatoes - 86 vs 77 kcal/100g, an insignificant difference in context
- !The naturally sweet taste is not for everyone, but it pairs excellently with savory spices (cinnamon, cumin)
- !People with irritable bowel syndrome should test individual tolerance
FitAzi Tip
Sweet potatoes are preferred in FitAzi plans for athletes due to their superior nutritional profile. Bake sweet potatoes in their skin at 200°C for 45 minutes to preserve maximum nutrients and achieve a creamy texture. Pair with 150g grilled chicken breast and broccoli for one of the most balanced sports meals.
Frequently Asked Questions
A small sweet potato (about 100g) has 86 calories. It also contains 1.6g protein, 20g carbs, 0.1g fat, and 3g fiber. It's a moderate-calorie-density side or snack, great as a complex-carb source before or after a workout.
A medium sweet potato (about 130g) has 112 calories, with 2.1g protein, 26g carbs, and 0.1g fat. This is the standard portion recommended in FitAzi plans as a pre- or post-workout carb source.
A large sweet potato (about 200g) has 172 calories, with 3.2g protein, 40g carbs, and 0.2g fat. Even at a large portion, sweet potato stays an efficient energy source thanks to its lower glycemic index than regular potato (55 vs 78).
A baked sweet potato (no toppings) has about 90 calories per 100g, slightly above the raw value (86 kcal/100g), since some water evaporates during baking and nutrients concentrate marginally. The difference is small - a medium 130g baked sweet potato has around 115-120 calories, as long as you skip butter, oil, or brown sugar.
100g of raw sweet potato has 86 calories, with 1.6g protein, 20g carbs, 0.1g fat, and 3g fiber. It's slightly more caloric than regular potato (77 kcal/100g), but compensates with a lower glycemic index and higher beta-carotene and fiber content.
It depends on context: sweet potato has a lower glycemic index (55 vs 78) and more fiber and antioxidants, meaning slower blood glucose release and better satiety. Calorie-wise, the difference is negligible (86 vs 77 kcal/100g). For weight loss, both can be included - the choice comes down more to taste preference and preparation method (baked/boiled, without excess butter or oil) than the type of potato.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.