Kamote is the Filipino name for sweet potato, and its calorie count depends a lot on whether it’s raw, boiled, baked, or fried. If you’re searching for kamote calories per 100g, the best single-number answer is about 86 calories for raw sweet potato.
That number can change with cooking method because water content changes, and added oil or sugar can raise calories quickly. Here’s a practical breakdown so you can log kamote more accurately and understand what you’re eating.
Kamote calories per 100g: the quick answer
Raw kamote (sweet potato) has about 86 calories per 100g. It is mostly carbohydrates, with a small amount of protein and almost no fat, which is why the calories are moderate rather than high.
If you boil kamote, the calorie count per 100g is usually a little lower because cooked flesh holds more water. Baked kamote is often close to the raw value per 100g, while fried kamote can be much higher because of added oil.
What 100g of kamote gives you
A 100g serving of kamote is not just about calories. It also provides carbs for energy, dietary fiber for digestion, and helpful micronutrients like potassium and vitamin A precursors (beta-carotene), especially in orange-fleshed varieties.
For most people, kamote works well as a filling carb source because it tends to be more nutrient-dense than many refined starches. If you are tracking intake for weight loss, blood sugar, or sports performance, the preparation method matters as much as the portion size.
Why the calorie count changes by cooking method
Cooking changes the water content of kamote, and that changes calories per 100g. For example, boiled kamote can seem lower in calories by weight because it absorbs water, while baked kamote can appear denser after moisture evaporates.
The biggest calorie jump comes from added ingredients. A plain boiled sweet potato is very different from fries, chips, candied kamote, or kamote cooked with butter, sugar, coconut milk, or oil.
How to track kamote more accurately
If you want the most accurate calorie estimate, weigh the kamote and log it in the form you actually ate it. Raw weight is best if you measure before cooking; cooked weight is better if you measure after cooking and eat it plain.
For home workouts and weight management, consistency matters more than perfect precision. Fitnit can also help if you’re building a routine around better eating and exercise habits, with automatic rep counting and AI form analysis for common bodyweight and strength moves.
Tips
- Log kamote by preparation method: raw, boiled, baked, or fried.
- Avoid assuming all sweet potato dishes have the same calories as plain kamote.
- If you cook for meal prep, weigh kamote after cooking and use the same method every time.
- Pair kamote with protein and vegetables to make meals more balanced and filling.
- Watch toppings and cooking oil, which can add more calories than the kamote itself.
Sources
- FoodData Central — USDA
- Healthy Eating for a Healthy Weight — CDC
- Healthy Eating and Nutrition — Mayo Clinic
- PubMed — National Library of Medicine
- National Institutes of Health — NIH
Frequently Asked Questions
How many calories are in kamote per 100g?
Raw kamote has about 86 calories per 100g.
Is boiled kamote lower in calories than raw kamote?
By weight, it can be slightly lower because cooked kamote holds more water.
Is kamote healthier than white potato?
Both can fit a healthy diet. Kamote usually has more beta-carotene, while calorie differences are modest when both are plain.
Does fried kamote have the same calories per 100g?
No. Frying adds oil, so the calories per 100g are much higher.
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