Grains & Starches
Sweet potato nutrition facts
A 0.5 undetermined cup, mashed (100 g) serving of sweet potato provides 90 calories, 2 g protein, 21 g carbohydrate, and 0 g fat — about 9% of its calories from protein, 90% from carbohydrate, and 1% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 0.5 undetermined cup, mashed (100 g) | Per 100 g |
|---|---|---|
| Calories | 90 | 90 |
| Protein | 2 g | 2 g |
| Total carbohydrate | 21 g | 21 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (100 g)
- Vitamin C
- 19.6 mg
- Vitamin E
- 0.71 mg
- Vitamin K
- 2.30 mcg
- Thiamin (B1)
- 0.11 mg
- Riboflavin (B2)
- 0.11 mg
- Niacin (B3)
- 1.49 mg
- Vitamin B6
- 0.29 mg
- Folate (DFE)
- 6.00 mcg
- Magnesium
- 27.0 mg
- Phosphorus
- 54.0 mg
- Zinc
- 0.32 mg
- Copper
- 0.16 mg
- Manganese
- 0.50 mg
- Selenium
- 0.20 mcg
Photo by Glen Hayoge on Unsplash
Selecting, storing & prepping sweet potato
- Selecting
- Choose firm sweet potatoes with smooth skin — avoid soft spots, sprouting, or shriveling.
- Storing
- Keep sweet potatoes in a cool, dark, dry pantry rather than the refrigerator. Cold storage can give raw sweet potatoes a hard core and affect their flavor once cooked; a good pantry spot holds them for several weeks.
- Prepping
- Scrub the skin well, since it's often left on for cooking. Pierce the skin a few times before microwaving or baking whole to let steam escape.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 0.5 undetermined cup, mashed (100 g), sweet potato is an excellent source of Vitamin C and Manganese and a good source of Copper, Vitamin B6, Dietary Fiber, and Potassium.
% of the FDA Daily Value per 0.5 undetermined cup, mashed (100 g) serving.
Key metrics
Nutrient density
Per 100 kcal, sweet potato delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 91% of foods · 100% of grains & starches
- More potassium than 88% of foods · 89% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to sweet potato by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in sweet potato?
- A 0.5 undetermined cup, mashed (100 g) serving of sweet potato has about 90 calories. Per 100 g, it has 90 calories — a low calorie density.
- How much protein is in sweet potato?
- Sweet potato provides about 2 g of protein per 0.5 undetermined cup, mashed (100 g) serving.
- What are the macros in sweet potato?
- Per serving, sweet potato has roughly 2 g protein, 21 g carbohydrate, and 0 g fat. By calories, that is 9% protein, 90% carbohydrate, and 1% fat.
- Is sweet potato high in protein?
- Sweet potato has a protein density of about 2.2 g per 100 kcal, and 9% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in sweet potato?
- Per 0.5 undetermined cup, mashed (100 g), sweet potato is a notable source of Vitamin C, Manganese, Copper, Vitamin B6, and Potassium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of sweet potato?
- Per 0.5 undetermined cup, mashed (100 g), sweet potato has 90 calories, 2 g protein, 21 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin C, Manganese, Copper, Vitamin B6, and Potassium. See the full nutrition facts label above for every vitamin and mineral.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170134 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Sweet potato Nutrition Facts.” https://nutrifactshub.com/foods/sweet-potato