Published by Saura ·
Sweet potatoes nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 81 kcal and 1.6 g protein. Reference food and preparation: raw, peeled. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 200 g edible portion of sweet potatoes (raw, peeled) supplies about 162 kcal, 3.1 g protein and 6 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Sweet potatoes: nutrition per 100 g and example portion
Reference preparation: raw, peeled. The exact source name is “Sweet potato, without skin” (Fineli food 30223). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 200 g example |
|---|---|---|
| Energy | 81 kcal | 162 kcal |
| Protein | 1.6 g | 3.1 g |
| Available carbohydrate (excludes fiber) | 16.8 g | 33.7 g |
| Fat | 0.1 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g |
| Fiber | 3 g | 6 g |
How to weigh sweet potatoes
This table uses peeled raw sweet potato. Weigh it after peeling and before roasting. If you weigh the roasted pieces instead, use a matching cooked entry or calculate the recipe's final yield; water loss can raise energy per 100 g.
Calculate your own sweet potatoes portion
For the 200 g example, multiply the source amounts by 200 ÷ 100 = 2. The unrounded energy calculation is 80.9 × 2 = 161.8 kcal, displayed as approximately 162 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 200 with your own edible weight. Keep the preparation as raw, peeled; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Sweet potatoes and ordinary potatoes are both useful starches. The name alone does not determine the energy in a complete dish. Oil, maple syrup, cheese and toppings are common additions that should be counted separately.
Meal ideas using sweet potatoes
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Roast sweet-potato pieces and serve with black or kidney beans and cabbage slaw.
- Use cooked sweet potato in a lentil soup, recording the raw weight in the recipe.
Compare other grains and starches
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Pearl barley | boiled with salt | 79 kcal | 2 g | 1.9 g |
| Quinoa | cooked without salt | 139 kcal | 4.8 g | 2.8 g |
| Potatoes | peeled and boiled without salt | 75 kcal | 1.9 g | 1 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
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- Pearl barley nutrition: calories, protein and portion sizesPearl barley (cooked): about 79 kcal and 2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Quinoa nutrition: calories, protein and portion sizesQuinoa (cooked): about 139 kcal and 4.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Potatoes nutrition: calories, protein and portion sizesPotatoes (peeled, boiled): about 75 kcal and 1.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
How many calories are in 200 g of sweet potatoes?
This raw, peeled reference supplies about 162 kcal per 200 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of sweet potatoes matter?
Sweet potatoes and ordinary potatoes are both useful starches. The name alone does not determine the energy in a complete dish. Oil, maple syrup, cheese and toppings are common additions that should be counted separately.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 30223: Sweet potato, without skin
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 28908: Barley, pearl, boiled with salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31179: Quinoa, cooked without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11511: Potato, peeled, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.