💡 Quick Answer
100 g of boiled sweet potato has 76 kcal and 1.4 g of protein; baked has 90 kcal and 2 g, and raw has 86 kcal in USDA or 109 kcal in IFCT 2017. One medium boiled sweet potato (151 g) gives about 115 kcal. Protein is low, but fibre is good at 2.5 to 3.3 g per 100 g.
- Medium boiled (151 g): 115 kcal, 26.8 g carbs.
- Large baked (180 g): 162 kcal.
- Protein per 100 g: 1.4 to 2 g, a carbohydrate food.
Portion calculator
150 g of sweet potato, boiled, no skin (USDA) ≈ 2.1 g protein · 114 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Sweet potato, or shakarkandi, is a winter staple and a popular pre-workout carbohydrate. People want to know what it holds: calories per 100 g, per medium potato, and "sweet potato protein". It is a carbohydrate food with a useful amount of fibre and potassium, and very little protein. This page lays out the numbers for each cooking method and the portions most people eat.
Sweet Potato Calories and Protein per 100 g
| Sweet potato (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Sweet potato, brown skin, raw (IFCT) | 100 g | 109 kcal | 1.3 g | 28.2 g | 0.3 g | 4.0 g |
| Sweet potato, pink skin, raw (IFCT) | 100 g | 108 kcal | 1.3 g | 27.9 g | 0.3 g | 3.9 g |
| Sweet potato, raw (USDA) | 100 g | 86 kcal | 1.6 g | 20.1 g | 0.1 g | 3.0 g |
| Sweet potato, boiled, no skin (USDA) | 100 g | 76 kcal | 1.4 g | 17.7 g | 0.1 g | 2.5 g |
| Sweet potato, baked in skin (USDA) | 100 g | 90 kcal | 2.0 g | 20.7 g | 0.1 g | 3.3 g |
| Sweet potato fries, frozen, as packaged | 100 g | 182 kcal | 2.2 g | 35.6 g | 8.9 g | 5.7 g |
Source: IFCT 2017 (ICMR-NIN) (F013, F014; carbohydrate shown is available carbohydrate plus fibre, energy converted from kJ) and USDA FoodData Central (SR Legacy), IDs 168482, 168484, 168483 and 167606.
The two tables differ on raw sweet potato: IFCT 2017 lists 109 kcal per 100 g for the brown-skinned variety and 108 kcal for the pink-skinned, while USDA lists 86 kcal. The Indian varieties are a little starchier and drier. Both agree on the main points: roughly 1.3 to 1.6 g of protein per 100 g, almost no fat, and carbohydrate of 20 to 28 g including 3 to 4 g of fibre. Cooking lowers calories per 100 g for boiled sweet potato (76 kcal, because of absorbed water) and raises it a little for baked (90 kcal, as water leaves). Sweet potato fries (frozen, as packaged) have 182 kcal per 100 g before any added oil.
Calories in One Sweet Potato and Common Portions
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Boiled sweet potato, 100 g | 100 g | 76 kcal | 1.4 g | 17.7 g | 0.1 g | 2.5 g |
| Boiled sweet potato, 1 medium | 1 medium (151 g) | 115 kcal | 2.1 g | 26.8 g | 0.2 g | 3.8 g |
| Baked sweet potato, 100 g | 100 g | 90 kcal | 2.0 g | 20.7 g | 0.1 g | 3.3 g |
| Baked sweet potato, 1 small | 1 small (60 g) | 54 kcal | 1.2 g | 12.4 g | 0.1 g | 2.0 g |
| Baked sweet potato, 1 large | 1 large (180 g) | 162 kcal | 3.6 g | 37.3 g | 0.3 g | 5.9 g |
| Baked sweet potato, 1 cup | 1 cup (200 g) | 180 kcal | 4.0 g | 41.4 g | 0.3 g | 6.6 g |
| Raw sweet potato (shakarkandi), 200 g | 200 g raw | 218 kcal | 2.7 g | 56.5 g | 0.5 g | 8.0 g |
Source: USDA FoodData Central (SR Legacy): portion weights from the entries for boiled (168484) and baked (168483) sweet potato; the last row uses IFCT 2017 F013.
A medium boiled sweet potato of 151 g has about 115 kcal, 26.8 g of carbohydrate, 3.8 g of fibre and 2.1 g of protein. A large baked one (180 g) has 162 kcal. Street-style roasted shakarkandi sold by weight follows the baked row, so a 200 g roadside portion is about 180 kcal, before the chaat masala and lemon.
Sweet Potato vs Potato
Per 100 g boiled, sweet potato has 76 kcal against 86 kcal for boiled potato (USDA), so calories are very similar. Sweet potato has more fibre (2.5 g against 1.8 g) and vitamin A, from the orange pigment, and less protein (1.4 g against 1.7 g). For blood sugar, sweet potato is often described as gentler than white potato, especially boiled, but this depends on cooking and portion; if you have diabetes, count the carbohydrate and ask your doctor. See potato calories and protein for the full potato numbers.
Is Sweet Potato Good for Weight Loss and Muscle Gain?
- Weight loss: boiled or baked sweet potato is filling for its calories, and a 150 g portion costs about 115 kcal. Avoid frying and sugary toppings.
- Muscle gain and training: a medium sweet potato before a session is an easy slow-release carbohydrate. Pair it with a protein source, because it contributes only about 2.1 g.
- Protein plan: eaten with eggs, curd, paneer or chicken it makes a balanced meal; see baked salmon with sweet potato for a recipe.
Potassium, Fibre and Vitamins
USDA lists 475 mg of potassium per 100 g baked sweet potato, and IFCT 2017 345 mg per 100 g raw, a good contribution to the roughly 2,600 to 3,400 mg adults need. IFCT also lists 18 mg of vitamin C per 100 g raw. Keep the skin on for more fibre; wash it well. Our list of potassium rich foods shows where it ranks, and fibre rich foods covers its fibre.
People with kidney disease on a potassium restriction should check portions with their doctor. To set a protein target for the meals around it, use the protein calculator, and browse the nutrition hub for other foods.
Frequently Asked Questions
How many calories are in a sweet potato?
A medium boiled sweet potato (151 g) has about 115 kcal; a large baked one (180 g) has about 162 kcal (USDA).
How many calories are in 100 g of sweet potato?
Boiled: 76 kcal. Baked: 90 kcal. Raw: 86 kcal in USDA and 109 kcal in IFCT 2017 (brown skin).
How much protein is in sweet potato?
About 1.4 g per 100 g boiled and 2 g per 100 g baked. A medium boiled sweet potato has about 2.1 g.
Is sweet potato better than potato?
It has more fibre and vitamin A, a similar calorie count and slightly less protein. Both are fine; the cooking method matters more.
Is sweet potato good for diabetes?
In measured portions, boiled or baked, it can fit. It is still carbohydrate-rich, so count it and check your readings, and ask your doctor or dietitian.
Does boiling sweet potato reduce calories?
Per 100 g, yes: boiled has 76 kcal against 90 kcal for baked, because boiled sweet potato holds more water. The calories in the whole potato do not change.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition): sweet potato brown skin (F013) and pink skin (F014); USDA FoodData Central (SR Legacy): raw (168482), boiled (168484), baked (168483) sweet potato, frozen sweet potato fries (167606) and portion weights; boiled potato at 86 kcal and 1.8 g fibre is USDA ID 170440. Potassium needs are the 2019 US adequate intakes. Values are typical, not lab results.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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