Calories in Sweet potato, casserole or mashed
Generic food Fruits
Sweet potato, casserole or mashed contains 99 kcal per 100 g. A typical serving of 1 cup (250 g) provides about 248 kcal.
Roughly 69% of its calories come from carbohydrates, with 23% from fat and 8% from protein (estimated with general energy factors).
That is close to the median for other red and orange vegetables on FoodFactly (91 kcal per 100 g).
100 g provides 63% of the Daily Value for Vitamin A, 17% of the Daily Value for copper and 12% of the Daily Value for Vitamin C.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 99 kcal | |
| Total fat C | 2.6 g | 3% |
| Saturated fat C | 1.4 g | 7% |
| Cholesterol C | 7 mg | 2% |
| Sodium C | 132 mg | 6% |
| Total carbohydrates C | 17.2 g | 6% |
| Dietary fiber C | 2.4 g | 9% |
| Total sugars C | 8.1 g | |
| Protein C | 1.9 g | 4% |
| Vitamin A C | 565 µg | 63% |
| Vitamin C C | 10.4 mg | 12% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.26 mg | 2% |
| Vitamin K C | 0.4 µg | 0.3% |
| Thiamin (B1) C | 0.039 mg | 3% |
| Riboflavin (B2) C | 0.085 mg | 7% |
| Niacin (B3) C | 0.36 mg | 2% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 0.04 µg | 2% |
| Choline C | 13.6 mg | 2% |
| Calcium C | 39 mg | 3% |
| Iron C | 0.34 mg | 2% |
| Magnesium C | 17 mg | 4% |
| Phosphorus C | 49 mg | 4% |
| Potassium C | 420 mg | 9% |
| Zinc C | 0.35 mg | 3% |
| Copper C | 0.15 mg | 17% |
| Selenium C | 0.6 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8%
- Carbohydrates 69%
- Fat 23%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.9 gin the top quarter of other red and orange vegetables (median 1.6 g)
- Fiber2.4 gbelow the median for other red and orange vegetables (median 2.7 g)
- Sugars8.1 gin the top quarter of other red and orange vegetables (median 5 g)
- Fat2.6 gbelow the median for other red and orange vegetables (median 2.8 g)
- Saturated fat1.4 gin the top quarter of other red and orange vegetables (median 0.81 g)
- Sodium132 mgbelow the median for other red and orange vegetables (median 154 mg)
- Protein per 100 kcal1.9 gprotein density, useful for comparing foods with different calorie levels
- Water77 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.65 g |
|---|---|
| Polyunsaturated fat C | 0.12 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.1 g |
| SFA 4:0 C | 0.048 g |
| SFA 6:0 C | 0.039 g |
| SFA 8:0 C | 0.025 g |
| SFA 10:0 C | 0.059 g |
| SFA 12:0 C | 0.068 g |
| SFA 14:0 C | 0.22 g |
| SFA 16:0 C | 0.64 g |
| SFA 18:0 C | 0.24 g |
| MUFA 18:1 C | 0.57 g |
| PUFA 18:3 C | 0.009 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.048 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 6,560 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 18 µg |
| Carotene, alpha C | 5 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 77 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 8 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Sweet potato
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sweet potato, raw Raw | 86 | 1.6 g | 20.1 g | 0.05 g |
| Sweet potato, cooked, baked in skin, flesh, without salt Cooked | 90 | 2 g | 20.7 g | 0.15 g |
| Sweet potato, cooked, boiled, without skin Cooked | 76 | 1.4 g | 17.7 g | 0.14 g |
| Sweet potato, canned, vacuum pack Canned | 91 | 1.7 g | 21.1 g | 0.2 g |
| Sweet potato, canned, mashed Canned | 101 | 2 g | 23.2 g | 0.2 g |
| Sweet potato, frozen, unprepared Frozen | 96 | 1.7 g | 22.2 g | 0.18 g |
| Sweet potato, frozen, cooked, baked, without salt Cooked | 100 | 1.7 g | 23.4 g | 0.12 g |
| Sweet potato, canned, syrup pack, solids and liquids Canned | 89 | 0.98 g | 20.9 g | 0.2 g |
| Sweet potato, canned, syrup pack, drained solids Canned | 108 | 1.3 g | 25.4 g | 0.32 g |
| Sweet potato, cooked, candied, home-prepared Cooked | 164 | 0.89 g | 32.1 g | 3.5 g |
| Sweet potato, cooked, baked in skin, flesh, with salt Cooked | 90 | 2 g | 20.7 g | 0.15 g |
| Sweet potato, cooked, boiled, without skin, with salt Cooked | 76 | 1.4 g | 17.7 g | 0.14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fruit, NFS | 68 | 0.68 g | 16.2 g | 0.21 g |
| Dragon fruit | 68 | 0.68 g | 16.2 g | 0.21 g |
| Applesauce, unsweetened | 52 | 0.27 g | 12.3 g | 0.16 g |
| Fruit juice smoothie, NAKED JUICE, BLUE MACHINE | 71 | 0.42 g | 16.7 g | 0 g |
| Ambrosia | 75 | 0.81 g | 16.4 g | 0.98 g |
| Raspberries, puree, with seeds | 55 | 1.1 g | 11.5 g | 0.97 g |
| Pineapple salad with dressing | 105 | 0.5 g | 12.8 g | 5.8 g |
| Berries, NFS | 44 | 0.66 g | 9.9 g | 0.25 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in sweet potato?
100 g of sweet potato has 99 kcal. 1 cup (250 g): about 248 kcal.
How much protein is in sweet potato?
Sweet potato contains 1.9 g of protein per 100 g (4% of the 50 g Daily Value), or 4.7 g in 1 cup (250 g). About 8% of its calories come from protein. Compared with other other red and orange vegetables, that is among the highest quarter (median 1.6 g).
How many carbs are in sweet potato?
Sweet potato has 17.2 g of total carbohydrates per 100 g, including 2.4 g of fiber and 8.1 g of sugars.
How much fat is in sweet potato?
Sweet potato contains 2.6 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).
What vitamins and minerals does sweet potato contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (63% DV), copper (17% DV) and Vitamin C (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in sweet potato?
100 g contains 132 mg of sodium, 6% of the 2,300 mg Daily Value.
Does sweet potato have the same nutrition not specified and raw?
No. Per 100 g, sweet potato, casserole or mashed has 99 kcal, while sweet potato, raw has 86 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709708. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.