Sweet potatoes are nutritious, delicious, and versatile root vegetables that are rich in vitamins, minerals, antioxidants, and fiber. However, many people wonder just how many calories are contained in a large sweet potato. In this article, we will provide a detailed breakdown of the calorie and nutrient content of very large sweet potatoes. We will also discuss how their calorie count compares to medium and small sweet potatoes.
What Is Considered A Very Large Sweet Potato?
Sweet potatoes come in many different sizes, from small to extra large. In general, a “very large” sweet potato weighs between 1-2 pounds. This is larger than your average medium sweet potato, which is around 6-8 ounces.
For the purposes of this article, we will base our calorie estimates on a 1.5 pound or 24 ounce very large sweet potato. This will provide a useful benchmark for understanding how calorie content scales with sweet potato size.
Calories In A Very Large Sweet Potato
A 1.5 pound or 24 ounce very large sweet potato contains approximately:
- Calories: 330
- Total Carbohydrates: 78g
- Dietary Fiber: 7g
- Sugars: 12g
- Protein: 5g
- Vitamin A: superior 720% DV
- Vitamin C: 65% DV
- Manganese: 34% DV
- Potassium: 24% DV
As you can see, a very large sweet potato provides 330 calories, which is about 16-17% of a 2000 calorie daily diet. The majority of these calories come from carbohydrates. However, sweet potatoes also provide an array of vitamins, minerals, and antioxidants that make them a nutritious choice.
Calorie Comparison To Small & Medium Sweet Potatoes
How does the calorie count of a very large sweet potato compare to smaller sizes? Here is a quick calorie comparison:
| Sweet Potato Size | Calories |
|---|---|
| Small – 5oz | 90 calories |
| Medium – 8oz | 130 calories |
| Large – 24oz/1.5lbs | 330 calories |
As shown in the table, calorie content scales up significantly with sweet potato size. A very large 1.5 pound sweet potato contains over 3 times more calories than a small 5 ounce potato.
This makes sense, as the larger potato has a greater quantity of carbohydrates and other nutrients. However, this does not mean larger sweet potatoes are less healthy – they simply provide more energy and nutrition.
Nutritional Benefits Of Large Sweet Potatoes
Despite their higher calorie content, very large sweet potatoes still provide an array of valuable vitamins, minerals, and antioxidants. Some key nutritional benefits include:
- Excellent source of vitamin A – large sweet potatoes provide over 700% of your daily vitamin A needs.
- High in antioxidants like beta-carotene and anthocyanins.
- Good source of vitamin C, manganese, potassium, copper, and B vitamins.
- High in fiber – 7 grams per very large sweet potato.
- May help regulate blood sugar due to their fiber and complex carb content.
- Contain anti-inflammatory compounds that may reduce disease risk.
These nutrients and antioxidants can help reduce inflammation, enhance immunity, improve vision, regulate blood sugar, and lower oxidative stress and chronic disease risk.
Tips For Enjoying Large Sweet Potatoes
Here are some simple tips for preparing and enjoying very large sweet potatoes:
- Bake, roast, or microwave them whole until tender – prick several holes with a fork first if microwaving.
- Cut larger potatoes into wedges, cubes or slices to cook faster.
- Leave the skin on for optimal nutrition, but peel if desired.
- Mash cooked sweet potato flesh with seasonings for a simple side dish.
- Top baked sweet potatoes with Greek yogurt, nut butter, beans or chili.
- Slice cooked potatoes and add to oatmeal, soups, stews and salads.
- Puree cooked sweet potato to make soups or blend into smoothies.
- Dehydrate sliced sweet potatoes into healthy veggie chips.
Using the entire very large sweet potato helps reduce food waste. And their natural sweetness means minimal seasonings are needed. Enjoy their versatility in both savory and sweet dishes.
Are The Calories From Large Sweet Potatoes “Good” Or “Bad”?
Given their higher calorie content, some people may wonder if the calories in very large sweet potatoes are “good” or “bad” for you. The answer depends on your overall diet and lifestyle.
A few factors to consider:
- The calories in sweet potatoes come mostly from carbohydrates and fiber. They have a low glycemic index, meaning they won’t spike your blood sugar levels.
- Their calories are very nutrient-dense – you get a lot of vitamins, minerals and antioxidants per calorie.
- If you are active, the carbohydrate energy can support exercise and activity.
- They can be part of an overall healthy, balanced diet. Their nutrients far outweigh their calorie content.
So in moderation, the 330 calories from a very large sweet potato would be considered high-quality, nutritious calories. As with any food, portion size and frequency of consumption are key factors. But their great nutrition makes the calories “good” ones.
Should You Limit Large Sweet Potato Portions To Control Calories?
Because of their higher calorie content, people wanting to control their weight may need to be mindful of portion sizes of very large sweet potatoes.
Some strategies include:
- Consuming smaller or medium sweet potatoes more often, rather than frequently eating very large ones.
- Cutting a large sweet potato in half, and spreading out consumption over multiple meals.
- Pairing sweet potato portions with lower calorie foods like non-starchy veggies.
- Limiting additional sweet potato toppings like butter, brown sugar, or marshmallows.
- Accounting for their calories if trying to maintain a calorie deficit.
With mindful portioning, even very large sweet potatoes can fit into a weight management diet. Their nutrition and satisfaction can help curb cravings for less healthy foods.
The Bottom Line
A 1.5 pound very large sweet potato contains approximately 330 calories. This is significantly more than a small or medium sweet potato. However, their calories are accompanied by an impressive array of vitamins, minerals, antioxidants, and fiber that benefit your health.
Enjoy sweet potatoes of all sizes in moderation as part of an overall balanced diet. Be mindful of portion sizes of very large sweet potatoes if trying to manage your weight. But don’t avoid their great nutrition just because of their calorie content. Their nutrients far outweigh their calories!