Japanese Sweet Potato Calories: How Many Are in One Serving?



Are you curious about the number of calories in a Japanese sweet potato? Perhaps you're trying to keep track of your caloric intake or are simply interested in learning more about this delicious root vegetable. Whatever your reason may be, we've got you covered.

Japanese sweet potatoes have gained popularity in recent years for their unique flavor and health benefits. They are rich in fiber, vitamins, and minerals while also being low on the glycemic index, making them an excellent choice for those looking to manage blood sugar levels. But how many calories do they contain? That's what we'll be exploring in this article.

If you're eager to learn just how many calories are found within a Japanese sweet potato and why they make such a great addition to any diet plan, then read on! We'll dive into all things related to this delectable root vegetable and share some interesting facts along the way.

How Many Calories in a Japanese Sweet Potato?

If you're looking for a low-calorie but healthy snack, then Japanese sweet potatoes are a great option. They are packed with essential nutrients and vitamins that keep your body running smoothly, while also being deliciously satisfying. But how many calories do they contain? In this article, we'll answer this question and provide some additional information on the nutritional benefits of these tasty tubers.

Nutritional Facts

Firstly, let's take a look at the nutritional facts of one medium-sized (130g) Japanese sweet potato:

Nutrients Amount
Calories 114
Fat 0g
Carbohydrates 27g
Protein 2g
Fiber 3.9 g

As you can see from the table above, one medium-sized Japanese sweet potato contains only 114 calories per serving! This makes it an excellent low-calorie snack that won't sabotage your diet plans.

In addition to being low in calories, these sweet potatoes are also high in dietary fiber which provides numerous health benefits such as improving digestion and aiding weight loss.

Comparison with Other Sweet Potatoes

Now you may be wondering how these compare to other types of sweet potatoes when it comes to calorie and nutrient content. Here is a comparison between different types of common sweet potatoes:

  1. One small (100g) Korean/Japanese Sweet Potato:

    • Calories: ~86 kcal
    • Carb: ~20 g
    • Fiber: ~4 g
    • Protein~1-2 g
  2. One large (180-200g) American/Bonita/Beauregard/Yam :

    • Calories :150 –210 kcal
    • Carb :37 –48 g.
    • Fiber :6 –8% daily value
    • Protein~3g

As you can see, Japanese sweet potatoes are actually lower in calories than other types of sweet potatoes. They also contain fewer carbohydrates and less sugar which is beneficial for people managing their blood sugar levels.

Benefits of Japanese Sweet Potatoes

Japanese sweet potatoes are a great addition to your diet not only because they're low in calories but also due to the following health benefits:

Rich in Nutrients

These potatoes are loaded with essential minerals and vitamins that our body needs to function properly. It is an excellent source of Vitamin A, C, potassium as well as calcium.

Great Antioxidant Properties

Japanese sweet potato has high concentration antioxidants such as beta-carotene and anthocyanin that help protect the body against free radical damage. These antioxidants can reduce the risk of chronic diseases like cancer or heart disease.

Helps Manage Blood Sugar Levels

Sweet potato contains dietary fiber that helps keep blood sugar levels stable by slowing down absorption into the bloodstream after eating food which can be helpful for people who have diabetes or insulin resistance.

Tips on How to Eat Japanese Sweet Potatoes

Now that you know how healthy and delicious these tubers can be let's talk about some tips on how best to enjoy them:

  • Roast them: Cut up your Japanese sweet potato into wedges or cubes and roast it with olive oil until they're crispy.
  • Boil them: Boiling keeps most nutrients intact while making it easier for digestion
  • Puree/mash: Purée boiled/parched/oven baked sweet potato using milk/butter/ghee/coconut cream/flaxseed/chia seeds/cinnamon/nutmeg/vanilla extract/honey
  • Toppings ideas: sour cream/greek yogurt/apple sauce/cottage cheese/pecans/almonds/walnuts


To sum up, there are just 114 calories present within one serving (130g ) of a Japanese sweet potato. Eating these low-calorie snacks can be beneficial for your health as they're packed with essential vitamins and minerals, have antioxidant properties that help prevent chronic diseases like cancer or heart disease, and can even help manage blood sugar levels. With so many benefits, it's no wonder why Japanese sweet potatoes are such a popular snack all over the world!


What is a Japanese sweet potato, and what are its nutritional benefits?

A Japanese sweet potato is a root vegetable that has reddish-purple skin and white flesh. It is also known as Satsuma Imo in Japan. This type of sweet potato has become increasingly popular worldwide due to its unique taste, texture, and nutritional benefits.

Japanese sweet potatoes are an excellent source of dietary fiber that can help regulate digestion and prevent constipation. They also contain essential vitamins such as vitamin C, B6, potassium, manganese, copper; they have antioxidants properties – including anthocyanins – which can help reduce inflammation in the body.

The caloric content for one medium-sized (130g) baked Japanese Sweet Potato with skin on average contains 103 calories according to the USDA database.

How many calories does a roasted or boiled Japanese Sweet Potato contain?

Cooking methods affect calorie intake when consuming any food item. Roasting or boiling eliminates excess moisture from foods like vegetables resulting in fewer calories compared to deep frying or sautéing them with oil added during cooking process which increases energy density (calories).

According to Nutritionix data analysis per 100 grams serving size:

  • Roasted: A 100g serving contains around 90-95 kcal.
  • Boiled: A 100g serving contains around 75-80 kcal.

This means that roasted Japanese Sweet Potatoes will have more calories than boiled ones because roasting takes off less water content; thus increasing the calorie count per gram compared with boiling it.

Can I add toppings/dressings/sauces while cooking/baking my Japanese Sweet Potatoes? Are there low-calorie options available?

Of course! Adding toppings or sauces is not only acceptable but encouraged when preparing your meal especially for more flavor profiles!. However adding some toppings will increase total caloric count so it's important watch portion sizes for certain high-calorie extras like butter , cheese or cream sauces.

But there are also low-calorie alternatives that you can use, such as adding some herbs and spices like cinnamon for natural sweetness and nutmeg for extra flavor. You could try using plain Greek yogurt instead of sour cream or heavy sauces, which is a good source of protein but with fewer calories.

Alternatively, if you're looking to cut down on calories altogether , then opting for toppings like hot sauce or salsa can be a smart choice as they tend to have much lower calorie counts while still adding bold flavors.

Can Japanese Sweet Potatoes be used in any recipe calling regular potatoes?

Japanese sweet potatoes are versatile vegetables that can replace regular potatoes in many recipes including mashed potato dishes , soup recipes and just about any other recipe requiring starches. They provide the similar stickiness texture once cooked properly.

However, keep in mind that while Japanese sweet potato has slightly sweeter taste compared to white potato so it may affect the overall taste profile of your dish especially if it's savory culinary dishes . If you want adjust flavour profiles further consider experimenting with various seasoning ingredients until find what works best!

How often should I consume Japanese Sweet Potatoes?

As part of a healthy balanced diet individuals should aim to consume whole foods from variety sources which includes fruits & veggies – even root vegetable such as this one! There’s no set frequency when enjoying these delicious treats but incorporating them into diet at least once week is reasonable considering their nutritional benefits

It’s always important not overdo consumption since excess intake may lead gastrointestinal issues related fiber content- so individuals who experience certain digestive ailments should consult their healthcare provider before consuming high amounts sweet potatoes (or any food).

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