Are sweetpotatoes good for weight loss?

The good news is that sweetpotato calories are lower than many people think. A medium-sized baked sweetpotato contains roughly 100 calories, depending on size and cooking method. That makes them a lighter option than white potatoes and a great fit for calorie-conscious meals.   

If you’ve been avoiding sweetpotatoes because you’re unsure about the calories in a sweetpotato, you’ll be happy to know they’re not just naturally sweet; they’re also a lower-calorie choice packed with nutritional value.   

If you’re comparing sweetpotato calories to other popular carbohydrates, sweetpotatoes often come out on top as the lighter option. For example, a medium-sized sweetpotato contains around 100 calories, while a similar-sized white potato has approximately 125 calories. When boiled or baked, sweetpotatoes are especially low in calories, making them a popular choice for those searching for sweetpotato vs potato for weight loss.  

Compared to rice, sweetpotatoes also hold their own. White rice is higher in both calories and carbohydrates. A 111g serving of sweetpotato contains around 100 calories, whereas 100g of white rice delivers roughly 130 calories. Even brown rice, though slightly lower in calories than white rice, still ranks higher than sweetpotatoes.  

Quinoa, another healthy carbohydrate, also packs more calories than sweetpotato calories. On average, sweetpotatoes have 28% fewer calories than quinoa, with 100g of quinoa containing around 120 calories. Sweetpotatoes also contain fewer total carbohydrates compared to quinoa.  

While all of these carbs offer their benefits, sweetpotatoes are generally lower in both calories and carbohydrates. They also have a lower glycemic load, which helps manage blood sugar and energy levels. So, if you’re searching for sweetpotatoes vs potato for weight loss, sweetpotatoes come out as the better choice. 

Not all cooking methods are equal when it comes to calories in sweetpotatoes. While sweetpotatoes are naturally low in calories, some cooking methods can significantly increase their calorie content, especially when oils or fats are involved.  

Here’s a breakdown of how the cooking methods can influence the calorie count:  

Boiled sweetpotatoes are the healthiest and lowest-calorie option. Boiling retains their soft texture and doesn’t spike the glycemic index as much as other methods, which is better for blood sugar levels. Boiled sweetpotatoes are ideal for mash, like in these Sweetpotato Energy Cookies,  and purées like these  Smoked Salmon Sweetpotato Blini’s.  

Steaming is another low-calorie method, similar to boiling, but it retains slightly more nutrients. It’s a great choice if you’re preparing sweetpotatoes for salads or recipes that require a tender, clean texture without added fat, like this Multicoloured Farmers Salad.  

Baking is a popular method for making sweetpotato wedges or stuffed sweetpotatoes. However, baked sweetpotatoes can become higher in calories when coated in oil, butter, or sugary glazes. If you’re watching your calorie intake, be mindful of added fats.  

Air frying offers a healthier alternative to traditional frying, giving you a crispy texture with far less oil. Air-fried sweetpotatoes, whether as fries or cubes, are a great compromise between flavour and reduced calories.  

On the other hand, deep frying significantly increases calories in sweetpotatoes. Sweetpotato fries or chips absorb a lot of oil during cooking, making them the most calorie-dense option. While delicious, they’re best enjoyed occasionally if you’re trying to keep your calorie count low.  

In summary, to keep sweetpotato calories low, stick to boiling, steaming, or air frying, and save the deep-fried treats for special occasions. Get the full breakdown and smarter cooking tips on our website.   

Absolutely. While it’s common to ask how many calories are in sweetpotatoes, when planning meals, it’s just as important to consider how they fit into your overall nutritional goals. Sweetpotatoes provide complex carbohydrates that digest more slowly than refined carbs, helping to maintain steady energy levels and avoid blood sugar spikes. This makes them a great alternative to white potatoes or processed snacks for those aiming to lose weight.  

Additionally, calories in a sweetpotato can vary depending on preparation. As we covered earlier, a baked sweetpotato without toppings is low in calories, while adding butter, sugar, or frying can significantly increase its calorie count. Choosing simple cooking methods, like boiling, roasting, or baking, helps you enjoy the nutritional benefits without excess calories.  

Their fibre content supports digestion and satiety, and their natural sweetness helps curb cravings without the need for added sugar. When prepared healthily, calories in sweetpotatoes remain low, supporting weight loss and overall wellness.   

So, how many calories are in sweetpotatoes? Whether baked, boiled, or steamed, sweetpotatoes are a lower-calorie, nutrient-dense carbohydrate that fits seamlessly into a healthy lifestyle. On average, calories in a sweetpotato range from 100-130 per medium serving, making them a lighter choice than rice, quinoa, or white potatoes.  

From supporting weight loss to boosting your fibre intake, sweetpotatoes offer more than just flavour. If you’re watching sweetpotato calories or wondering how many calories are in a sweetpotato, this powerhouse vegetable is a delicious and nutritious addition to your plate.