How many calories are in boiled sweet potato?
Boiled sweet potato (1 cup, mashed, 328 g) has 249 calories. 100 g has 76 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 250.
Nutrition database · Root vegetables and tubers
Boiled Sweet Potato Nutrition Facts
Boiled sweet potato (1 cup, mashed, 328 g) has 249 calories, 4.5 g protein, 58.1 g carbohydrate and 0.5 g fat, according to USDA FoodData Central. 100 g has 76 calories. Change the serving below and the label, the summary and the full nutrient table update together.
This page covers boiled sweet potato, a separate USDA record. For the main form, see .sweet potato nutrition facts
Boiled Sweet Potato Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup, mashed (328 g)
At a glance
- Calories
- 249
- Protein
- 4.5 g · 9%
- Total carbohydrate
- 58.1 g · 21%
- Total fat
- 0.5 g · 0%
- Dietary fiber
- 8.2 g · 29%
- Total sugars
- 18.8 g · 0%
- Sodium
- 89 mg · 4%
Opens the free label generator with this amount of boiled sweet potato already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 249 | 76 | |
| Total fat | 0.5 g | 0% | 0.14 g |
| Saturated fat | 0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0 g | 0 g | |
| Polyunsaturated fat | 0.2 g | 0.06 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 89 mg | 4% | 27 mg |
| Total carbohydrate | 58.1 g | 21% | 17.7 g |
| Dietary fiber | 8.2 g | 29% | 2.5 g |
| Total sugars | 18.8 g | 5.74 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 4.5 g | 1.37 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 2581 mcg | 290% | 787 mcg |
| Vitamin C | 42 mg | 45% | 12.8 mg |
| Vitamin E | 3.1 mg | 20% | 0.94 mg |
| Vitamin K | 6.9 mcg | 6% | 2.1 mcg |
| Thiamin (B1) | 0.18 mg | 15% | 0.06 mg |
| Riboflavin (B2) | 0.15 mg | 10% | 0.05 mg |
| Niacin (B3) | 1.8 mg | 10% | 0.54 mg |
| Vitamin B6 | 0.54 mg | 30% | 0.17 mg |
| Folate (DFE) | 20 mcg | 4% | 6 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 35 mg | 6% | 10.8 mg |
| Minerals | |||
| Calcium | 89 mg | 6% | 27 mg |
| Iron | 2.4 mg | 15% | 0.72 mg |
| Potassium | 754 mg | 15% | 230 mg |
| Magnesium | 59 mg | 15% | 18 mg |
| Phosphorus | 105 mg | 8% | 32 mg |
| Zinc | 0.66 mg | 6% | 0.2 mg |
| Copper | 0.31 mg | 35% | 0.09 mg |
| Manganese | 0.87 mg | 40% | 0.27 mg |
| Selenium | 0.66 mcg | 0% | 0.2 mcg |
| Other | |||
| Water | 262.8 g | 80.1 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Boiled Sweet Potato nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, mashed | 328 g | 249 | 58.1 g | 4.5 g | 0.5 g | 8.2 g | 18.8 g |
| 1 medium | 151 g | 115 | 26.8 g | 2.1 g | 0.2 g | 3.8 g | 8.7 g |
| 100 g | 100 g | 76 | 17.7 g | 1.4 g | 0.1 g | 2.5 g | 5.7 g |
How much vitamin A is in boiled sweet potato?
Boiled sweet potato (1 cup, mashed, 328 g) has 2581 mcg of vitamin A, 290% of the Daily Value. 100 g has 787 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin C is in boiled sweet potato?
Boiled sweet potato (1 cup, mashed, 328 g) has 42 mg of vitamin C, 45% of the Daily Value. 100 g has 12.8 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Boiled Sweet Potato nutrition per 100 grams
100 g of boiled sweet potato has 76 calories, 1.37 g protein, 17.7 g carbohydrate, 2.5 g fiber, 5.74 g sugars and 0.14 g fat.
Where the calories in boiled sweet potato come from
About 91% of the calories in boiled sweet potato come from carbohydrate, 2% from fat and 7% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Boiled Sweet Potato compares with other root vegetables and tubers
Per 100 g, compared with the other 180 root vegetables and tubers in this database, boiled sweet potato has fewer calories than 64% of them and less protein than 72%.
Boiled Sweet Potato nutrition label for Canada, the EU and the UK
The same serving of boiled sweet potato, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (328g) / pour 1 cup (328g)
Calories
250
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 1 % |
| Saturated / Saturés | 0 g + Trans / trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 90 mg | 4 % |
| Carbohydrate / Glucides | 58 g | 21 % |
| Fibre / Fibres | 8 g | 29 % |
| Sugars / Sucres | 19 g | 19 % |
| Protein / Protéines | 4 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 89 mg | 7 % |
| Iron / Fer | 2 mg | 13 % |
| Potassium | 750 mg | 22 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 318 kJ / 76 kcal |
| Fat | 0 g |
| of which saturates | 0 g |
| Carbohydrate | 18 g |
| of which sugars | 5.7 g |
| Protein | 1.4 g |
| Salt | 0.07 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 328g | %RI* | |
|---|---|---|---|
| Energy | 318 kJ 76 kcal |
1043 kJ 249 kcal |
12% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0.1g | <1% |
| Carbohydrate | 18g | 58g | 22% |
| of which sugars | 5.7g | 19g | 21% |
| Fibre | 2.5g | 8.2g | - |
| Protein | 1.4g | 4.5g | 9% |
| Salt | 0.07g | 0.22g | 3.7% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about boiled sweet potato
How many calories are in boiled sweet potato?
Boiled sweet potato (1 cup, mashed, 328 g) has 249 calories. 100 g has 76 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 250.
How many calories are in 100 g of boiled sweet potato?
100 g of boiled sweet potato has 76 calories, 1.37 g protein, 17.7 g carbohydrate and 0.14 g fat.
How much protein is in boiled sweet potato?
Boiled sweet potato (1 cup, mashed, 328 g) has 4.5 g protein, 9% of the 50 g Daily Value. 100 g has 1.37 g.
What is a serving of boiled sweet potato?
This page defaults to 1 cup, mashed (328 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for boiled sweet potato.
Can I use boiled sweet potato in a Nutrition Facts label calculation?
Yes. Open the generator with boiled sweet potato added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Boiled Sweet Potato compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Boiled Sweet PotatoSweet potato, cooked, boiled, without skin | 76 | 1.37 g | 0.14 g | 17.7 g |
| Sweet PotatoSweet potato, cooked, baked in skin, flesh, without salt | 90 | 2.01 g | 0.15 g | 20.7 g |
| Canned Sweet PotatoesSweet potato, canned, syrup pack, drained solids | 108 | 1.28 g | 0.32 g | 25.4 g |
| Raw Sweet PotatoSweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | 86 | 1.57 g | 0.05 g | 20.1 g |
Related foods
Often compared or used with boiled sweet potato
- Parsnips100 cal per 1 cup slices
- Potato161 cal per 1 potato medium
- Red Potato151 cal per 1 potato medium (2-1/4" to 3-1/4" dia.)
- Sweet Potato Boiled with Salt115 cal per 1 medium
- White Potato159 cal per 1 potato medium (2-1/4" to 3-1/4" dia)
More in Root vegetables and tubers
- Potatoes O'Brien Frozen76 cal per 100 g
- Chicory Root43 cal per 1 root
- Burdock Root85 cal per 1 cup (1" pieces)
- Raw Potato164 cal per 1 Potato medium (2-1/4" to 3-1/4" dia)
- Sunchokes110 cal per 1 cup slices
- Harvard Beets Canned180 cal per 1 cup slices
- Parsnips Boiled55 cal per 1/2 cup slices
- Parsnips Boiled with Salt55 cal per 1/2 cup slices
Tools and guides for labeling boiled sweet potato
If you make and sell a product that contains boiled sweet potato, these free tools cover the next steps.
- Nutrition Facts label generatorAdd boiled sweet potato and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare boiled sweet potato with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168484: "Sweet potato, cooked, boiled, without skin". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with boiled sweet potato
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