Sweet potatoes: understanding their calorie content and nutritional benefits

Origin and history

The sweet potato (Ipomoea batatas) has been cultivated for thousands of years in South and Central America. Introduced to Europe in the 16th century, it subsequently spread to Africa, Asia and the Pacific Islands. Today, it is one of the most widely consumed tubers in the world.

The different varieties

There are several varieties of sweet potato, mainly distinguished by the colour of their flesh and skin:

• Orange-fleshed sweet potato: the most common variety, rich in beta-carotene.

• White-fleshed sweet potatoes: firmer in texture and with a more delicate flavour.

• Purple-fleshed sweet potato: pigmented with anthocyanins, natural antioxidants.

• Yellow-fleshed sweet potato: mild flavour, less sweet.

Botanical characteristics and cultivation

The sweet potato belongs to the Convolvulaceae family. It grows as a climbing or creeping plant, with large, heart-shaped leaves. It requires light, well-drained soil rich in organic matter and a warm climate. Harvesting generally takes place 4 to 5 months after planting.

Fruit or vegetable?

From a botanical point of view, the sweet potato is a tuber, that is to say, the underground part of a plant where nutrient reserves are stored. In cooking, it is considered a vegetable.

Is it a starchy vegetable?

Yes, sweet potatoes are classified as starchy foods due to their high content of complex carbohydrates. They are therefore a valuable source of energy, particularly for athletes or as part of a varied plant-based diet.

Calorie content

Per 100 g

The energy value of a raw sweet potato is approximately 86 kcal per 100 g.

Per unit (average)

A medium-sized sweet potato (approximately 150 g) provides around 130 kcal.

Dried form

Sweet potato flour, produced by dehydration, is highly concentrated in calories: approximately 340 kcal per 100 g.

Cooked

After cooking (steaming, baking), the sweet potato has a slightly lower calorie density due to water absorption: approximately 80 kcal per 100 g.

Boiled

When boiled, they provide an average of 76 kcal per 100 g.

Baked

Baking in the oven (without added fat) provides a calorie content of around 90 kcal per 100 g.

Calories when raw

When eaten raw, sweet potatoes contain 86 kcal per 100 g.

Potato: calorie comparison

A standard potato contains around 77 kcal per 100 g, which is similar to sweet potatoes, but with a different nutritional composition.

White sweet potato: calories

The white sweet potato provides around 85 kcal per 100 g, which makes it similar to the orange variety.

Nutritional value (fresh)

Nutritional value (cooked)

After cooking, sweet potatoes retain most of their nutrients, although their vitamin C content decreases. They remain a source of fibre, potassium and beta-carotene, particularly in the orange variety.

Flour: nutritional value

Sweet potato flour is higher in carbohydrates (around 80 g per 100 g), provides 340 kcal per 100 g, and remains a source of fibre and micronutrients, depending on how it is processed.

Nutritional information and energy content

Sweet potatoes are a food with moderate energy density and are rich in essential micronutrients, making them a sensible choice for a natural and varied diet.

For your health

Their high content of antioxidants, particularly beta-carotene (a precursor of vitamin A), helps protect cells against oxidative stress. It also contains fibre, which promotes a feeling of fullness and supports digestive health, as well as potassium, which is beneficial for fluid balance.

For the skin

The vitamins and antioxidants found in sweet potatoes help maintain the skin’s vitality. In natural cosmetics, extracts from sweet potatoes (such as powder or macerate) are sometimes used in homemade skincare products for their gentleness and their ability to impart radiance and provide protection.

Incorporating them into your diet

Thanks to its moderate glycaemic index and fibre content, the sweet potato fits perfectly into a balanced diet, promoting a feeling of fullness and a gradual release of energy.

Are they good for dieting?

Sweet potatoes, due to their moderate calorie density and their ability to make you feel full, are suitable for many diets. They help control appetite whilst providing essential nutrients.

Lower in calories than potatoes: myth or reality?

The two root vegetables are similar in terms of calorie content. However, sweet potatoes are a better source of antioxidants and fibre, which sets them apart nutritionally.

Sweet potatoes can be eaten as a side dish, mashed, in soup or even as a snack. They are suitable for sports nutrition, vegetarian diets or family meals, and can be used as an alternative to other starchy foods to add variety to your meals and nutritional intake.

How can you incorporate them into your daily meals?

They can easily be incorporated into savoury dishes (roasted in the oven, in a gratin, as homemade chips) or sweet dishes (cakes, muffins), as well as into smoothie and compote recipes for a gentle energy boost.

Are they good for you?

Yes, the sweet potato is a versatile food, rich in nutrients and perfectly suited to a varied diet. Eating it regularly, as part of a balanced diet, helps to meet your daily nutritional needs.

A word from the Dietitian

"Individual tolerance and digestibility of sweet potatoes

Sweet potatoes contain oligosaccharides (mainly mannitol) which, in excess, can cause bloating in people who are sensitive to FODMAPs. In functional nutrition, it is recommended that those with irritable bowel syndrome do not consume more than 75 g of cooked sweet potato per meal. Well tolerated in small quantities, it can be gradually reintroduced as part of a low-FODMAP diet."

Raquel Barros – Dietitian, Nutritionist

Recommended portion sizes and tips for avoiding overeating

It is recommended to eat 100 to 200 g of cooked sweet potato per portion, two to three times a week, whilst ensuring you vary your sources of starchy foods. Avoid eating too much by opting for cooking methods that do not involve added fat.

Natural cosmetic uses

Sweet potato can be used as an oil macerate or in powder form in homemade face and body care products to leave the skin feeling soft, nourished and radiant. Discover our natural sweet potato-based ingredients.

Consumption should be tailored to individual calorie requirements

The amount of sweet potato you should eat depends on your energy requirements, your age and your level of physical activity. Adjust your portion sizes to suit your lifestyle and nutritional goals.

Optimal storage and origin

Store sweet potatoes in a cool, dry place away from light. Choose organically grown, locally sourced produce for the best quality.

Possible allergies

Allergies to sweet potatoes are rare, but some people may be sensitive to them. If in doubt, start with small amounts.