Your sweet potato calories will surely depend on its weight. For every 100g (3.5oz) there are around 86 calories. But of course you have to keep in mind that the average store-bought sweet potato would typically weigh more than 130g (4.5).
But there is more to sweet potato than just calories
There has been a fitness trend that favored sweet potatoes to white ones, mostly because they are richer in vitamins. The sugar is typically thought to give extra weight pushing powers and longer endurance.
Unless you are on a low-carb diet, you should be experimenting with both sweet and white potatoes and see which one you favor and which one gives you better results, to be franks, it’s all in your head. The difference between them is minimal.
When to have sweet potatoes?
The majority of bodybuilder and athletes seem to favor potatoes right before workout. It’s obvious why.
This high-carb vegetable is rich in energy, having a few bites before you hit the gym would give you a little boost.
But the bigger question is when not to have sweet potatoes. Typically before you go to bed. Unless you have a very specific goal in mind and you have done an extensive research, do not consume any potatoes right before bed time.