Per 100 grams, sweet potato gives ~86–90 calories and ~2 grams of protein, with portions and cooking method shifting totals.
Calories (100 g)
Protein (100 g)
Fiber (100 g)
Boiled
- Softer texture; mild taste
- ~76–80 kcal per 100 g
- Protein ~1.4–1.6 g
Gentle Prep
Baked
- Sweeter, dense flesh
- ~90 kcal per 100 g
- Protein ~2 g
Crowd Favorite
Roasted Fries
- Tossed with oil & spices
- Calories rise with oil
- Keep portions measured
Crispy Option
Sweet Potato Calories And Protein: By Weight, Size, And Prep
Let’s pin down the numbers you’ll use in the kitchen. On a per-100-gram basis, cooked orange-flesh varieties tend to sit around 86–90 kcal with roughly 2 g protein, while raw cubes come in closer to ~79 kcal and 1.6 g protein. These references come from USDA-derived datasets you can check any time via MyFoodData’s baked entry and raw entry, which both pull directly from FoodData Central.
Quick Reference Table (Portions & Styles)
This first table brings the everyday sizes together so you can scan once and cook with confidence. Weights are cooked unless stated, since that’s how most of us plate food.
| Portion / Style | Calories (kcal) | Protein (g) |
|---|---|---|
| 100 g, baked (flesh) | ~90 | ~2.0 |
| 100 g, boiled (no skin) | ~76–80 | ~1.4–1.6 |
| 1 cup mashed baked (~200 g) | ~180 | ~4.0 |
| 1 medium cooked (~114–151 g) | ~100–135 | ~2–3 |
| Raw 100 g (prep reference) | ~79 | ~1.6 |
Portions slide around a bit in the real world, so measuring once with a scale pays off. Snack portions fit better once you set your daily calorie needs.
Why The Numbers Shift
Water loss during baking concentrates carbs slightly, bumping calories compared with boiling, where more water remains in the flesh. Protein per bite nudges up with drier cooking too. The skin doesn’t add much protein, but it does bring extra fiber and minerals, so eat it when the texture appeals.
How Much Protein Do You Get Per Serving?
Roots aren’t protein powerhouses, but they contribute. A cup of baked flesh (~200 g) gives about 4 g. A medium cooked portion sits near 2–3 g. On labels, %DV for protein often isn’t shown; the FDA’s Daily Value is 50 g, so a cup of baked potato lands around 8% of that target. You can verify the DV figure on the FDA’s page for the Daily Value.
Make It A Protein-Smart Plate
Pair your tuber with lean meats, fish, eggs, tofu, or legumes. A quick win: split a hot potato, tuck in scrambled eggs or cottage cheese, and top with chives. That keeps the macros balanced while the fiber in the flesh helps the meal feel steady.
Cooked Weight Matters More Than Raw Weight
Recipe cards often list raw weights; your plate rarely matches that after water loss. If you weigh after cooking, you’ll match the nutrition references more cleanly. As a rough rule, baked halves lose more water than boiled cubes; roasted fries tossed in oil add extra energy from the oil film.
How To Log It Correctly
- Use cooked weights for baked, boiled, and roasted entries in your tracker.
- Pick the entry that matches the method (baked vs boiled).
- When in doubt, cross-check with USDA-based data such as the baked entry at MyFoodData.
Calories And Protein Across Varieties
Orange-flesh types dominate North American stores. White-flesh and purple varieties sit in the same ballpark for calories and protein, with bigger differences in vitamin A (very high in orange types) and polyphenols (notable in some purple strains). Those shifts don’t change protein much per 100 g, so your macro math stays simple.
Baked, Boiled, Or Roasted?
Baked flesh tastes sweeter because starches convert and moisture drops; expect the classic ~90 kcal per 100 g with ~2 g protein. Boiled pieces stay moister, often around ~76–80 kcal per 100 g with ~1.4–1.6 g protein. Roasted fries can jump fast when oil coats every side, so toss lightly and measure oil by the teaspoon.
How This Fits Your Day
If you’re building a balanced plate, the tuber can be the carbohydrate anchor, with protein coming from the topper or side. Many readers like a 1-cup baked portion at lunch (about 180 kcal, ~4 g protein). For breakfast, try a mash under two eggs. At dinner, wedge-cut fries roast well next to a salmon fillet or a tofu tray bake.
Pairings That Lift Protein
- Scrambled eggs + chives (fast, savory, budget-friendly).
- Greek yogurt dollop + paprika + pumpkin seeds.
- Black beans + salsa + avocado slices.
- Shredded chicken + yogurt-mustard sauce.
Label Reading: Percent DV And Protein
Protein grams are what you’ll see on most produce; %DV shows up mainly on packaged foods. The FDA’s guide says 5% DV or less is a low source, while 20% DV or more is high—useful when you compare mains and sides. That reference sheet is here if you want the specifics in plain language from the agency’s handout (%DV quick guide).
Micronutrient Perks (Beyond Macros)
Orange-flesh types deliver hefty vitamin A activity and a helpful dose of potassium. Fiber lands near ~3 g per 100 g baked, higher as portions grow. USDA-based tables put a cup of baked flesh around 6.6 g fiber, which is a neat way to move your day toward the 28 g Daily Value.
Selected Nutrients Per 100 g (Baked Flesh)
| Nutrient | Amount | %DV* |
|---|---|---|
| Vitamin A (RAE) | ~960 mcg† | ~106% |
| Potassium | ~475 mg | ~10% |
| Dietary Fiber | ~3.3 g | ~12% |
| Protein | ~2.0 g | — |
| Vitamin C | ~20 mg | ~22% |
*%DV figures use FDA Daily Values; protein typically lists grams without %DV. †Vitamin A varies widely by variety and moisture; cup measures show much higher totals. Source references are USDA-derived data via MyFoodData for baked flesh and the FDA DV sheet.
Portion Ideas That Keep You Satisfied
For a lighter side, target 100–120 g cooked (roughly half a medium), which keeps you near 90–110 kcal and ~2 g protein. For a fuller plate, 200 g cooked (a heaping cup of mash) gives ~180 kcal and ~4 g protein. If you’re tracking totals for the day, a simple rule is “cook, weigh, log.”
Simple Ways To Add Protein Without Losing The Comfort
- Stir 2–3 tablespoons of plain Greek yogurt into hot mash.
- Top with a fried egg and a sprinkle of feta.
- Mix in canned white beans and a spoon of pesto.
Common Questions About Weights And Entries
Does Skin Change The Count Much?
Not by a lot for calories or protein per serving. The peel carries extra fiber and minerals, which is handy when you want your side to be more filling.
Is A “Medium” Always The Same?
No. Databases show a medium baked serving in the ~114–151 g cooked range. That swing alone explains why some logged meals feel off by 20–30 kcal. When accuracy matters, weigh once and move on.
How This Compares To Other Carbs
Against white potatoes, the calorie range per 100 g is similar after cooking. Where these roots stand out is vitamin A and color compounds, with protein still modest either way. For athletes, treat the tuber as a carb base and bring the protein from the topper or the main on the plate.
Reliable Sources You Can Check
Numbers in this guide align with USDA-based entries that anyone can verify. For baked flesh, see the MyFoodData page that cites USDA FoodData Central. For the Daily Value list used on nutrition labels, the FDA page lays out the current reference values and a quick read on what counts as “low” or “high.”
Practical Takeaway
Per bite, you’re getting steady energy and a little protein. The macro math stays simple: weigh the cooked portion, match the method in your tracker, and round protein to ~2 g per 100 g cooked (about 4 g per cup). If weight change or muscle goals are on your mind, pairing this side with a protein-dense main is an easy win. If you want a broader strategy, our calories and weight loss primer walks through planning from breakfast to dinner.