Sweet Potato Calories & Nutrition (शकरकंदी)

Sweet Potato has 163 calories per 1 medium (109 kcal per 100 g)

Vegetables Health Rating: 7/10 Best time: Evening snack
163 kcal

Sweet Potato Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Sweet Potato broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 109 kcal 1.3 g 24.1 g 0.3 g
1 medium sweet potato standard 150 g 163 kcal 2 g 36.1 g 0.4 g
2 sweet potatos 300 g 326 kcal 4 g 72.2 g 0.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Sweet Potato to your thali See the total calories of your whole meal.
Nutrition Facts — Sweet Potato (per 1 medium)
Nutrient Per serving Per 100 g % DV*
Calories 163 kcal 109 kcal 8%
Protein 2 g 1.3 g 4%
Carbohydrates 36.1 g 24.1 g 12%
Fat 0.4 g 0.3 g 1%
Fiber 5.9 g 3.9 g 24%
Sugar 5.7 g 3.8 g 11%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 2 g · 5%
Carbs 36.1 g · 93%
Fat 0.4 g · 2%
Burn it off

Minutes of activity to burn 163 kcal (70 kg adult):

Brisk walking 35 min
Cycling 23 min
Running 17 min
Yoga 47 min

Is Sweet Potato good for weight loss?

Yes — a good choice

Sweet Potato carries roughly 109 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.9 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Sweet Potato good for muscle gain?

Mainly an energy food

Sweet Potato provides about 1.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Sweet Potato

Steam, stir-fry or add it to dal and sabzi with just 1–2 tsp of oil. Aim to fill half your plate with vegetables like this.

About Sweet Potato

Naturally sweet tuber, eaten roasted or boiled as chaat.

Frequently asked questions about Sweet Potato

1 medium sweet potato (150 g) contains approximately 163 calories, along with 2 g protein, 36.1 g carbohydrates and 0.4 g fat.

1 shakarkandi (150 g) mein lagbhag 163 calorie aur 2 g protein hota hai. Isme 36.1 g carbs aur 0.4 g fat bhi hota hai.

1 शकरकंदी (150 ग्राम) में लगभग 163 कैलोरी और 2 ग्राम प्रोटीन होता है। इसमें 36.1 ग्राम कार्बोहाइड्रेट और 0.4 ग्राम फैट भी होता है।

100 g of Sweet Potato contains about 109 calories, 1.3 g protein, 24.1 g carbs and 0.3 g fat.

2 sweet potatos works out to roughly 326 calories and 4 g of protein in total.

Yes — a good choice. Sweet Potato carries roughly 109 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.9 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Sweet Potato contains about 1.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Sweet Potato provides roughly 24.1 g of carbohydrates and 3.8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Sweet Potato is best eaten at evening snack.

For a 70 kg adult, burning the roughly 163 calories in 1 medium sweet potato takes brisk walking for about 35 minutes, or cycling for about 23 minutes, or running for about 17 minutes, or yoga for about 47 minutes.

Compare Sweet Potato with other foods

Sweet Potato vs Aloo Gobi Sweet Potato vs Bhindi Masala Sweet Potato vs Baingan Bharta Sweet Potato vs Brussels Sprouts Sweet Potato vs Kundru

Similar foods in Vegetables

Aloo Gobi

120 kcal

Bhindi Masala

94 kcal

Baingan Bharta

98 kcal

Brussels Sprouts

44 kcal

Kundru (Ivy Gourd)

18 kcal

Aloo Palak

86 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.