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Calories in Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked

Generic food Cooked Vegetables

Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked contains 57 kcal per 100 g. A typical serving of 1 cup (69 g) provides about 39 kcal.

Roughly 45% of its calories come from carbohydrates, with 41% from fat and 13% from protein (estimated with general energy factors).

That is more energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.

100 g provides 89% of the Daily Value for Vitamin K, 20% of the Daily Value for Riboflavin (B2) and 17% of the Daily Value for Vitamin A.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.

57kcal per 100 g
2.1 gprotein
7.2 gcarbohydrates
2.9 gfat
39kcal in 1 cup (69 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 57 kcal
Total fat C 2.9 g 4%
Saturated fat C 0.73 g 4%
Cholesterol C 2 mg 0.7%
Sodium C 128 mg 6%
Total carbohydrates C 7.2 g 3%
Dietary fiber C 1.8 g 6%
Total sugars C 5.3 g
Protein C 2.1 g 4%
Vitamin A C 154 µg17%
Vitamin C C 1.5 mg2%
Vitamin D C 0 µg0%
Vitamin E C 1.3 mg9%
Vitamin K C 107 µg89%
Thiamin (B1) C 0.11 mg9%
Riboflavin (B2) C 0.26 mg20%
Niacin (B3) C 0.97 mg6%
Vitamin B6 C 0.17 mg10%
Folate (B9) C 47 µg12%
Vitamin B12 C 0 µg0%
Choline C 20.6 mg4%
Calcium C 32 mg2%
Iron C 0.61 mg3%
Magnesium C 46 mg11%
Phosphorus C 39 mg3%
Potassium C 302 mg6%
Zinc C 0.25 mg2%
Copper C 0.032 mg4%
Selenium C 0.9 µg2%

% 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: 13%Carbohydrates: 45%Fat: 41%57kcal / 100 g
  • Protein 13%
  • Carbohydrates 45%
  • Fat 41%

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

Vitamin K89%Riboflavin (B2)20%Vitamin A17%Folate (B9)12%Magnesium11%Vitamin B610%Thiamin (B1)9%Vitamin E9%Potassium6%Niacin (B3)6%

Nutritional insights

  • Protein2.1 gin the lowest quarter of other dark green vegetables (median 2.9 g)
  • Fiber1.8 gin the lowest quarter of other dark green vegetables (median 3.3 g)
  • Sugars5.3 gin the top quarter of other dark green vegetables (median 0.74 g)
  • Fat2.9 gabove the median for other dark green vegetables (median 2.9 g)
  • Saturated fat0.73 gabove the median for other dark green vegetables (median 0.73 g)
  • Sodium128 mgin the lowest quarter of other dark green vegetables (median 149 mg)
  • Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
  • Water86.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.92 g
Polyunsaturated fat C0.86 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
Linoleic acid (omega-6, 18:2) C0.76 g
SFA 4:0 C0.018 g
SFA 6:0 C0.013 g
SFA 8:0 C0.007 g
SFA 10:0 C0.017 g
SFA 12:0 C0.02 g
SFA 14:0 C0.064 g
SFA 16:0 C0.42 g
SFA 18:0 C0.14 g
MUFA 18:1 C0.88 g
PUFA 18:3 C0.1 g
PUFA 20:4 C0.001 g
MUFA 16:1 C0.014 g
PUFA 18:4 C0 g
MUFA 20:1 C0.012 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0 g
Carotenoids (6)
Beta-carotene C1,680 µg
Lycopene C0 µg
Lutein + zeaxanthin C11,100 µg
Retinol C11 µg
Carotene, alpha C32 µg
Cryptoxanthin, beta C44 µg
Other components (8)
Water C86.7 g
Alcohol C0 g
Caffeine C0 mg
Theobromine C0 mg
Folic acid C0 µg
Folate, food C47 µg
Vitamin E, added C0 mg
Vitamin B-12, added C0 µg

Other forms of Sweet potato

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Beets, NS as to form, cooked Cooked 53 0.89 g 7 g 2.7 g
Beets, canned, cooked, fat added Cooked 53 0.89 g 7 g 2.7 g
Beets, canned, reduced sodium, cooked Cooked 53 0.84 g 6.8 g 2.8 g
Cabbage, red, cooked Cooked 58 1.3 g 6.9 g 2.9 g
Cress, cooked Cooked 58 2.7 g 5.7 g 3.5 g
Turnip, cooked Cooked 54 0.95 g 6.7 g 2.8 g
Rutabaga, cooked Cooked 63 1.1 g 9 g 2.9 g
Peppers and onions, cooked, fat added Cooked 59 1 g 8.1 g 2.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: FNDDS (Survey), record 2709642. 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.

Frequently asked questions

How many calories are in cooked sweet potato?

100 g of cooked sweet potato has 57 kcal. 1 cup (69 g): about 39 kcal.

How much protein is in cooked sweet potato?

Cooked sweet potato contains 2.1 g of protein per 100 g (4% of the 50 g Daily Value), or 1.5 g in 1 cup (69 g). About 13% of its calories come from protein. Compared with other other dark green vegetables, that is in the lowest quarter (median 2.9 g).

How many carbs are in cooked sweet potato?

Cooked sweet potato has 7.2 g of total carbohydrates per 100 g, including 1.8 g of fiber and 5.3 g of sugars.

How much fat is in cooked sweet potato?

Cooked sweet potato contains 2.9 g of fat per 100 g, of which 0.73 g is saturated (4% 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 K (89% DV), Riboflavin (B2) (20% DV), Vitamin A (17% DV), Folate (B9) (12% DV) and magnesium (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked sweet potato?

100 g contains 128 mg of sodium, 6% of the 2,300 mg Daily Value.

Does sweet potato have the same nutrition cooked and raw?

No. Per 100 g, sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked has 57 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 13, 2026. Each value above shows whether it was measured, calculated or taken from a label.