At a glance
- 2.3 g protein and 103 calories per 1 medium (114 g).
- 2.2 g protein per 100 calories: #427 of 536 foods in our USDA list, #78 of 89 in vegetables.
- 3.8 g fiber and 41 mg sodium per serving.
What is sweet potato like to eat?
Sweet potatoes are orange root vegetables with natural sweetness. They can be baked whole, roasted in cubes or mashed, and they pair well with beans, chicken and eggs.
How can you eat more sweet potato?
Try this
Bake and stuff with black beans and salsaRoast in cubes for grain bowlsMash with a little cinnamonAdd to a breakfast hash with eggsIs sweet potato good on a GLP-1?
Baked sweet potato is soft and smooth, so a few spoonfuls can be easy on low-appetite days. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does sweet potato compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Sweet potato | 1 medium | 2.3 g | 103 | 2.2 g |
| Potato | 1 medium | 4.5 g | 164 | 2.7 g |
| Black beans | 1/2 cup | 5.9 g | 98 | 6 g |
| Chicken thigh | 3 oz | 21.1 g | 152 | 13.9 g |
Close to sweet potato per calorie: walnuts (2.2 g), brown rice (2.2 g), white rice (2.1 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose firm sweet potatoes without soft spots, and store them in a cool, dry place.
What's the full nutrition for sweet potato?
| Nutrient | Per 1 medium (114 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 103 | 90 | |
| Protein | 2.3 g | 2 g | 5% |
| Fat | 0.1 g | 0.1 g | |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Carbohydrate | 23.6 g | 20.7 g | |
| Fiber | 3.8 g | 3.3 g | 14% |
| Sugar | 7.4 g | 6.5 g | |
| Sodium | 41 mg | 36 mg | 2% |
| Calcium | 43 mg | 38 mg | 3% |
| Iron | 0.8 mg | 0.69 mg | 4% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Sweet potato, cooked, baked in skin, flesh, without salt". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
