You might’ve heard that sweet potatoes are a healthy diet food, but do you actually know what’s in them?
Once you understand the amount of calories, fat, carbs, and protein in sweet potatoes, you can plan healthy meals that help you drop fat, gain muscle, and get fit.
How many calories per ounce of sweet potato?
This is the basic measurement you need to know when figuring out how many calories are in a sweet potato. A single ounce has 24 calories (1).
How many grams of fat are in 1 ounce of sweet potato?
Sweet potatoes are low in calories precisely because they are almost fat free. An ounce of sweet potato has about 0.01 grams of total fat.
How many grams of carbs are in 1 ounce of sweet potato?
Sweet potatoes are low in carbs, but they are not entirely carb free. This vegetable has 6 grams of carbs per ounce.
One gram of these carbs is sugar and one gram is dietary fiber.
How many grams of protein are in 1 ounce of sweet potato?
There is a small amount of protein in sweet potatoes, but you would have to eat several to meet your protein requirements for the day.
One ounce of sweet potato only has 0.4 grams of protein.
Sweet potato calories per gram
Do you use metric measurements instead of imperial units? To convert, all you need to know is that one gram is equal to 0.04 ounces (2).
This works out to roughly one calorie per gram of sweet potato you eat.
How many sweet potato calories per ounce with no skin?
Does it matter if the skin is on the sweet potato or off?
The typical calorie measurement for a sweet potato includes a naturally occurring proportion of skin and sweet potato flesh.
If you remove the skin and eat nothing but the sweet potato, your calorie count will be marginally lower. Skin free sweet potatoes have 22 calories per ounce.
How many calories are in 4 ounces of sweet potato?
Four ounces is the average serving size for sweet potatoes. Eating it plain would result in a dish that has 96 calories.
How many calories are in a 6 ounce sweet potato?
Technically, the average sweet potato is more like 6 to 8 ounces in weight, so it is technically more than one serving. It is still very low calorie though.
A 6 ounce sweet potato has 144 calories.
Is sweet potato good for weight loss?
Yes, sweet potatoes are great for weight loss!
They fill you up and keep you full for hours without containing a lot of calories. They’re also a great source of nutrients you need while losing weight.
How many calories are in a raw sweet potato?
Most official measurements for calories in vegetables use the raw ingredients. Will cooking your potato change the calorie count?
Cooked food has slightly more nutrients than raw food because it is slightly easier for the body to digest (3). The difference is fairly negligible.
One ounce of raw sweet potato may have about 0.05 less calories that a cooked potato.
What’s the difference between sweet potato and normal potato?
A normal potato has about the same amount of carbohydrates and calories per ounce as a sweet potato.
However, sweet potatoes have more fiber, so they digest slowly and stabilize blood sugar better. They also have more vitamin A and calcium than regular potatoes.
Sources
(1) https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
(2) https://www.metric-conversions.org/weight/ounces-to-grams.htm
(3) https://nutritiouslife.com/eat-empowered/cooked-food-have-more-calories/