Calories in Sweet potato, cooked, baked in skin, flesh, with salt
Generic food Cooked Vegetables
Sweet potato, cooked, baked in skin, flesh, with salt contains 90 kcal per 100 g. A typical serving of 1 medium, 2" dia, 5" long, raw (114 g) provides about 103 kcal.
Roughly 90% of its calories come from carbohydrates, with 9% from protein and 1% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 22% of the Daily Value for Vitamin C, 22% of the Daily Value for manganese and 18% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 90 kcal | |
| Total fat C | 0.15 g | 0.2% |
| Saturated fat C | 0.052 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 246 mg | 11% |
| Total carbohydrates C | 20.7 g | 8% |
| Dietary fiber M | 3.3 g | 12% |
| Total sugars ? | 6.5 g | |
| Protein M | 2 g | 4% |
| Vitamin C M | 19.6 mg | 22% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.71 mg | 5% |
| Vitamin K C | 2.3 µg | 2% |
| Thiamin (B1) M | 0.11 mg | 9% |
| Riboflavin (B2) M | 0.11 mg | 8% |
| Niacin (B3) M | 1.5 mg | 9% |
| Pantothenic acid (B5) M | 0.88 mg | 18% |
| Vitamin B6 M | 0.29 mg | 17% |
| Folate (B9) C | 6 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 13.1 mg | 2% |
| Calcium C | 38 mg | 3% |
| Iron C | 0.69 mg | 4% |
| Magnesium C | 27 mg | 6% |
| Phosphorus C | 54 mg | 4% |
| Potassium C | 475 mg | 10% |
| Zinc C | 0.32 mg | 3% |
| Copper C | 0.16 mg | 18% |
| Manganese C | 0.5 mg | 22% |
| Selenium C | 0.2 µg | 0.4% |
% 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 9%
- Carbohydrates 90%
- Fat 1%
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
- Protein2 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber3.3 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars6.5 gin the top quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.15 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Sodium246 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
- Water75.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.002 g |
|---|---|
| Polyunsaturated fat C | 0.092 g |
Sugars and starch (7)
| Starch M | 7.1 g |
|---|---|
| Sucrose C | 2.3 g |
| Glucose C | 0.57 g |
| Fructose C | 0.5 g |
| Lactose M | 0 g |
| Maltose I | 3.1 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan M | 0.04 g |
|---|---|
| Threonine M | 0.11 g |
| Isoleucine M | 0.07 g |
| Leucine M | 0.12 g |
| Lysine M | 0.084 g |
| Methionine M | 0.037 g |
| Cystine M | 0.028 g |
| Phenylalanine M | 0.11 g |
| Tyrosine M | 0.044 g |
| Valine M | 0.11 g |
| Arginine M | 0.07 g |
| Histidine M | 0.039 g |
| Alanine M | 0.099 g |
| Aspartic acid M | 0.49 g |
| Glutamic acid M | 0.2 g |
| Glycine M | 0.081 g |
| Proline M | 0.067 g |
| Serine M | 0.11 g |
Individual fatty acids (27)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.09 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.05 g |
| SFA 18:0 M | 0.002 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.002 g |
| PUFA 18:3 M | 0.006 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (9)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0.01 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0.02 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (12)
| Water C | 75.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.4 g |
| Theobromine Z | 0 mg |
| Energy C | 378 kJ |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 6 µg |
| Betaine M | 34.6 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, boiled, without skin, with salt Cooked | 76 | 1.4 g | 17.7 g | 0.14 g |
| Sweet potato, frozen, cooked, baked, with salt Cooked | 100 | 1.7 g | 23.4 g | 0.12 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 |
|---|---|---|---|---|
| Corn, sweet, white, cooked, boiled, drained, without salt Cooked | 97 | 3.3 g | 21.7 g | 1.4 g |
| Corn, sweet, white, cooked, boiled, drained, with salt Cooked | 97 | 3.3 g | 21.7 g | 1.4 g |
| Parsnips, cooked, boiled, drained, without salt Cooked | 71 | 1.3 g | 17 g | 0.3 g |
| Corn, fresh, cooked, no added fat Cooked | 86 | 3.3 g | 18.6 g | 1.4 g |
| Parsnips, cooked, boiled, drained, with salt Cooked | 71 | 1.3 g | 17 g | 0.3 g |
| Corn, sweet, yellow, cooked, boiled, drained, with salt Cooked | 96 | 3.4 g | 21 g | 1.5 g |
| Corn, sweet, yellow, cooked, boiled, drained, without salt Cooked | 96 | 3.4 g | 21 g | 1.5 g |
| Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt Cooked | 94 | 3.1 g | 22.3 g | 0.74 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked sweet potato?
100 g of cooked sweet potato has 90 kcal. 1 medium, 2" dia, 5" long, raw (114 g): about 103 kcal.
How much protein is in cooked sweet potato?
Cooked sweet potato contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 2.3 g in 1 medium, 2" dia, 5" long, raw (114 g). About 9% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked sweet potato?
Cooked sweet potato has 20.7 g of total carbohydrates per 100 g, including 3.3 g of fiber and 6.5 g of sugars.
How much fat is in cooked sweet potato?
Cooked sweet potato contains 0.15 g of fat per 100 g, of which 0.052 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does cooked sweet potato contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (22% DV), manganese (22% DV), copper (18% DV), Pantothenic acid (B5) (18% DV) and Vitamin B6 (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked sweet potato?
100 g contains 246 mg of sodium, 11% of the 2,300 mg Daily Value.
Does sweet potato have the same nutrition cooked and raw?
No. Per 100 g, sweet potato, cooked, baked in skin, flesh, with salt has 90 kcal, while sweet potato, raw has 86 kcal. Cooking 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170134. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.