Sweet potato is 86 calories per 100g raw — a touch higher than regular potato, but with a lower glycemic load and significantly more vitamin A. A medium baked sweet potato is around 110 calories and stretches further than the same calories in rice or pasta.
Calories scale with portion. Here's how a typical sweet potato serving translates in your tracker:
Balanced — sweet potato sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How sweet potato stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at sweet potato and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSweet Potato has approximately 86 calories per 100g (raw). A typical serving — 1 medium (130g) — comes in at 112 calories.
1.6g of protein per 100g (raw). That puts sweet potato at roughly 1.9g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Sweet Potato is naturally low-calorie at 86 kcal per 100g (raw), so it's easy to fit into a deficit.