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
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
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.
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://www.nutrifactshub.com/foods/sweet-potato