Boiled sweet potato calories come to 115 for one medium potato (151 g) and 76 per 100 g. Almost all of that energy is carbohydrate, 91% of the calories, while fat sits at 0.1 g per 100 g. So the size of your portion and what you add on top decide the total, not the potato itself.
115kcal
1 medium sweet potato · 151 g, boiled, without skin
7%protein
2.1 gProtein
27 gCarbs
0.2 gFat
How to burn off 115 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Boiled, without skin · per 151 g
Calories
115 kcal
Protein
2.1 g
Carbohydrate
27 g
Fat
0.2 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
41 mg
Potassium
347 mg
Iron
1.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Boiled sweet potato: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (151 g)
115
2.1 g
26.8 g
0.2 g
41 mg
6%
1 cup, mashed (328 g)
249
4.5 g
58.1 g
0.5 g
89 mg
12%
100 g
76
1.4 g
17.7 g
0.1 g
27 mg
4%
3 × 1 medium (151 g)
344
6.2 g
122 mg
5 × 1 medium (151 g)
574
10.3 g
204 mg
One medium is a 115-calorie side, a mashed cup is 249
A peeled medium sweet potato of 151 g lands at 115 calories after boiling, or 6% of the daily value for calories. That is a modest side. The number climbs once you mash it, because a packed cup holds 328 g of flesh and comes to 249 calories, 12% of the daily value.
Mashing squeezes out the air between chunks, so one cup weighs more than twice as much as a medium potato. Multiples add up in a straight line. Two medium potatoes (302 g) come to 230 calories, three (453 g) to 344, and five (755 g) reach 574 calories. If you batch-cook for the week, weigh the cooked flesh once and every container is easy to log.
The 100 g figure is the most reliable anchor: 76 calories, 17.7 g of carbs and 1.4 g of protein. Sweet potatoes vary a lot in size at the store, and the medium on your plate may sit well above or below 151 g. A kitchen scale settles it in seconds.
Carbs supply 91% of the calories
The calorie split is lopsided: 91% from carbohydrate, 7% from protein and 2% from fat. Per 100 g that works out to 17.7 g of carbs against 1.4 g of protein and 0.1 g of fat. Saturated fat and cholesterol both read 0.
That makes boiled sweet potato a carb food, plain and simple. Boiling adds no fat, which is why a medium potato carries just 0.2 g of it. Butter, oil, brown sugar or a marshmallow topping becomes the real variable, since the potato barely moves the fat line on its own.
The carbs are not all starch. Of the 26.8 g in a medium potato, 3.8 g is fiber and 8.7 g is sugar, and most of the rest is starch. Expect your carb count to dominate any day you lean on this side, and plan the rest of the plate around it.
Fiber stands out, sodium barely registers
Fiber is the row worth celebrating. Per 100 g you get 2.5 g against a daily value of 28 g, and a medium potato gives 3.8 g. A cup of mash delivers 8.2 g, a real share of that target from a single side dish.
Sugar reads 5.7 g per 100 g and 8.7 g in a medium potato. In a plain boiled potato that sugar comes from the root itself, which is why it tastes sweet straight from the pot. A mashed cup reaches 18.8 g, worth knowing if you track sugar closely.
Sodium is low: 27 mg per 100 g and 41 mg in a medium potato, just 2% of the 2300 mg daily value. Even a mashed cup stays at 89 mg, or 4%. Salt in the cooking water or on top is what changes this number, so if you watch sodium, season after tasting. Potassium comes in at 230 mg per 100 g, measured against a daily value of 4700 mg.
Pair it with protein to make a meal
With 2.1 g of protein, a medium potato covers only 4% of the protein daily value. Even five potatoes add up to just 10.3 g. On its own it is a starch side, not a full meal.
Put a protein next to it: eggs, beans, chicken, fish or a spoon of Greek yogurt on top. A little fat such as olive oil or a pat of butter adds flavor, but log it, because the potato starts close to zero and the topping can easily outweigh it in fat.
Boiled cubes keep well for meal prep, and mash makes a good base under chili or pulled meat. Packaged options such as Bako Sweet Sweet Potato, Nora And Ashley's Sweet Potatoes and Wegmans Sweet Potato Cuts may be prepared differently, so read their own labels. BodyPal can log a plate of boiled sweet potato from a photo, and weighing the portion gives you the tightest number.
How does boiled sweet potato compare?
Here is boiled sweet potato next to Japanese sweet potato and yellow potato, compared per 100 g and per usual serving.
Verdict: For the fewest calories per bite, boiled sweet potato wins at 76 per 100 g, against 90 for Japanese sweet potato and 93 for yellow potato. If you want a little more protein from your starch, yellow potato edges ahead with 2.5 g per 100 g versus 1.4 g, though a medium one costs 161 calories.
Most popular boiled sweet potato brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Bako Sweet Sweet Potato1 medium · 130 g85 kcal
2Nora And Ashley's Sweet Potatoes4 oz · 110 g64 kcal
3Wegmans Sweet Potato Cuts1 cup · 110 g64 kcal
These are labels for raw, unprepared sweet potato, so their numbers are per raw weight, while the page's main number is for sweet potato boiled without skin. Source: manufacturer labels / USDA FoodData Central.
Boiled sweet potato FAQs
How many calories are in one boiled sweet potato?
A medium boiled sweet potato without skin (151 g) has about 115 calories. One cup mashed (328 g) has 249.
Is boiled sweet potato good for weight loss?
It has 76 calories and 0.1 g fat per 100 g, with 2.5 g fiber. A medium one comes to 115 calories and 3.8 g fiber.
Boiled sweet potato vs potato: which has fewer calories?
Boiled sweet potato has 76 calories per 100 g, while potato has 93 per 100 g.
How many carbs are in a boiled sweet potato?
A medium boiled sweet potato (151 g) has 26.8 g carbs, including 8.7 g sugars and 3.8 g fiber. Per 100 g it is 17.7 g carbs.
How many calories are in 100 grams of boiled sweet potato?
100 g of boiled sweet potato without skin has 76 calories. It also gives 17.7 g of carbs, 1.4 g of protein, 0.1 g of fat and 2.5 g of fiber.
How many calories are in a cup of mashed sweet potato?
A cup of mashed boiled sweet potato (328 g) has 249 calories, about 12% of the daily value. That cup carries 58.1 g of carbs, 8.2 g of fiber and 4.5 g of protein, before any butter or milk.
How much protein is in a boiled sweet potato?
A medium boiled sweet potato (151 g) has 2.1 g of protein, 4% of the daily value. Per 100 g it is 1.4 g, and protein supplies only 7% of its calories.
How much sugar is in a boiled sweet potato?
A medium boiled sweet potato has 8.7 g of sugar, and 100 g has 5.7 g. In a plain boiled potato this sugar comes from the potato itself, which is why it tastes sweet.
How much fiber does a boiled sweet potato have?
A medium boiled sweet potato has 3.8 g of fiber, and 100 g has 2.5 g, against a daily value of 28 g. A cup of mash gives 8.2 g.
