Sweet potato (cooked, boiled, peeled) nutrition facts
Per 1 cup, mashed · 328 g
of a 2,000 cal day
- Protein4.5g7% of calories
- Carbs58g91% of calories
- Fat0.5g2% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Sweet potato (cooked, boiled, peeled) (1 cup, mashed, 328 g) has 249 calories, with 4.5 g of protein, 58 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (91% of calories). It is high in dietary fiber (29% DV), Vitamin A (287% DV) and Vitamin C (47% DV).
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin A287%
- Vitamin C47%
- Vitamin E21%
- Vitamin B642%
- Pantothenic acid38%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)12%
- Niacin11%
- Potassium16%
- Magnesium14%
- Phosphorus15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, mashed (328 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2,581 μg | 287% |
| Vitamin C | 42 mg | 47% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 89 mg | 9% |
| Iron | 2 mg | 30% |
| Potassium | 754 mg | 16% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 105 mg | 15% |
| Zinc | 1 mg | 6% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 38% |
| Selenium | 1 μg | 1% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 30,976 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 11 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 17 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
112 calSweet potato (raw)1 sweetpotato, 5" long−137 cal- 258 cal
Sweet potato (canned, mashed)1 cup+9 cal 
103 calSweet potato (cooked, baked, in skin, unsalted)1 medium sweet potato−146 cal
105 calSweet potato (cooked, baked, in skin, salted)1 medium sweet potato−144 cal
115 calSweet potato (cooked, boiled, peeled, salted)1 medium sweet potato−134 cal
80 calGreat Value Sweet Potato¾ cup−169 cal
Burning 249 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Sweet potato (cooked, boiled, peeled)?
One serving of Sweet potato (cooked, boiled, peeled) (1 cup, mashed) has 249 calories, which works out to 76 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Sweet potato (cooked, boiled, peeled) high in protein?
Not especially. It has 4.5 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet potato (cooked, boiled, peeled) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 91% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweet potato (cooked, boiled, peeled)?
89 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Sweet potato (cooked, boiled, peeled)?
19 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
