In short: 100 g of sweet potato contains 86 calories, 1.6 g of protein, 20 g of carbohydrate and 0.05 g of fat. A cup, cubes (133 g) portion has about 114 calories and 2.1 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, cubes |
|---|---|---|
| Calories | 86 kcal | 114 kcal |
| Protein | 1.6 g | 2.1 g |
| Total fat | 0.05 g | 0.07 g |
| Saturated fat | 0.02 g | 0.02 g |
| Monounsaturated fat | 0 g | 0 g |
| Polyunsaturated fat | 0.01 g | 0.02 g |
| Carbohydrate | 20 g | 27 g |
| Dietary fiber | 3 g | 4 g |
| Total sugars | 4.2 g | 5.6 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 55 mg | 73 mg |
It contributes 3 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 55 mg per 100 g.
The standout micronutrient is vitamin A, at 79% of the daily value per 100 g — vitamin A supports vision and immune function.
| Nutrient | Per 100 g | Per cup, cubes |
|---|---|---|
| Potassium | 337 mg | 448 mg |
| Calcium | 30 mg | 40 mg |
| Iron | 0.61 mg | 0.81 mg |
| Magnesium | 25 mg | 33 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Selenium | 0.6 µg | 0.8 µg |
| Nutrient | Per 100 g | Per cup, cubes |
|---|---|---|
| Vitamin A | 709 µg | 943 µg |
| Vitamin C | 2.4 mg | 3.2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.26 mg | 0.35 mg |
| Vitamin K | 1.8 µg | 2.4 µg |
| Thiamin | 0.08 mg | 0.1 mg |
| Riboflavin | 0.06 mg | 0.08 mg |
| Niacin | 0.56 mg | 0.74 mg |
| Vitamin B-6 | 0.21 mg | 0.28 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 11 µg | 15 µg |
| Choline | 12 mg | 16 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 87th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 168482, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program).