White sweet potato calories come to 115 for a medium potato (151 g), boiled without skin, and 76 per 100 g. Carbs supply 91% of those calories, so portion size is what moves the total: a cup of mash reaches 249 calories, and toppings are not counted in any of these figures.
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 September 2026. How we verify our data →
White 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
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 × Medium (151 g)
344
6.2 g
122 mg
5 × Medium (151 g)
574
10.3 g
204 mg
One medium potato is a 115-calorie side
A medium white sweet potato weighs about 151 g and lands at 115 calories, which is 6% of the daily value based on 2000 calories. That makes it a moderate side, not a light garnish and not a heavy main. The 100 g reference sits at 76 calories, a handy figure if you weigh food on a kitchen scale.
Counts climb in a straight line as you add potatoes. Two mediums (302 g) come to 230 calories, three (453 g) reach 344, and five, the kind of batch you might boil for a family dinner, add up to 574 calories across 755 g. If you cook ahead for the week, divide the batch by weight rather than guessing by eye.
Mash is where portions grow quietly. One cup of mashed white sweet potato packs 328 g, more than two medium potatoes, for 249 calories and 12% of the daily value. Mashing collapses the air between pieces, so a modest-looking scoop holds a lot of potato. These numbers describe plain boiled flesh only; butter, cream, maple syrup or brown sugar all sit on top of them.
Carbs supply 91% of the calories
Almost every calorie in white sweet potato comes from carbohydrate. The split is 91% carbs, 7% protein and 2% fat. Per 100 g that works out to 17.7 g of carbs, 1.4 g of protein and just 0.1 g of fat, with 0 g of saturated fat and 0 mg of cholesterol.
A medium potato delivers 26.8 g of carbs, and a cup of mash delivers 58.1 g. Against the 275 g daily value for carbohydrate, the cup is a meaningful share, so if you track carbs closely, the mash is the serving to measure. Part of that carbohydrate is sugar: 5.7 g per 100 g, or 8.7 g in a medium potato.
Fiber softens the picture. Each 100 g carries 2.5 g of fiber, a medium potato carries 3.8 g, and a cup of mash carries 8.2 g against the 28 g daily value. That fiber is one reason a plain potato feels more filling than a similar number of calories from refined starch. Keep the potato plain and the macro profile stays this simple: starch, some fiber, a little sugar and almost no fat.
Sodium barely registers until you salt it
Plain boiled white sweet potato is naturally low in sodium. There are 27 mg per 100 g, 41 mg in a medium potato and 89 mg in a cup of mash. Those equal 1%, 2% and 4% of the 2300 mg daily value. Even five medium potatoes total only 204 mg.
That means the sodium on your plate is almost entirely what you add. A pinch of salt in the cooking water, salted butter or a seasoning blend can outweigh the potato itself many times over. If you watch sodium, season with herbs, garlic, black pepper or a squeeze of citrus and taste before reaching for the shaker.
Potassium shows up too, at 230 mg per 100 g. Measured against the 4700 mg daily value, that is a modest contribution rather than a standout, but it adds up across larger servings. Fat and cholesterol stay at zero or close to it, so none of the other label rows ask for attention while the potato is plain.
Pair it with protein to round out the plate
Protein is the gap. A medium white sweet potato has 2.1 g, or 4% of the 50 g daily value, and even five medium potatoes reach only 10.3 g. On its own it reads as a carb side, so it works best next to something that carries the protein.
Good partners are the usual plate builders: grilled chicken, fish, eggs, beans, tofu or Greek yogurt, plus a green vegetable for volume. A small amount of fat, such as olive oil or a few nuts, makes the meal more satisfying without changing the potato's own numbers much. Keep the fat measured, because it is the easiest place for a light side to turn into a heavy one.
Toppings are where the count drifts. Marshmallows, sweetened glazes and generous butter turn a 115-calorie potato into something closer to a dessert. If you want to see the real total for your plate, BodyPal can log the potato and everything around it from a photo, so the extras are counted along with the base.
How does white sweet potato compare?
Here is how white sweet potato stacks up against regular orange sweet potato and Japanese sweet potato, per 100 g and per usual serving.
Verdict: White sweet potato is the lightest of the three at 76 calories per 100 g, while orange and Japanese sweet potatoes both sit at 90, about 1.2 times as much. Pick white if you want the lowest count per gram; pick an orange medium (114 g) at 103 calories if you prefer a smaller ready-made portion.
White sweet potato FAQs
How many calories are in one white sweet potato?
A medium white sweet potato (151 g), boiled without skin, is about 115 calories. Per 100 g that works out to 76 calories.
Is white sweet potato good for weight loss?
A medium one is 115 calories with 3.8 g of fiber and 0.2 g of fat, and 100 g comes to 76 calories.
White sweet potato vs sweet potato: which has fewer calories?
Boiled white sweet potato is 76 calories per 100 g, while orange sweet potato is listed at 90 calories per 100 g.
How many carbs are in a white sweet potato?
A medium 151 g white sweet potato has 26.8 g of carbs, of which 8.7 g are sugars and 3.8 g fiber. Per 100 g it is 17.7 g of carbs.
How many calories are in a cup of mashed white sweet potato?
A cup of mashed white sweet potato (328 g) has 249 calories, 12% of the daily value. That assumes plain boiled potato; butter, milk or sugar stirred in add to the total.
How many calories are in two white sweet potatoes?
Two medium white sweet potatoes (302 g) come to 230 calories. Three medium ones reach 344 calories, so each extra potato adds about 115 calories when boiled and eaten without skin.
How much sugar is in a white sweet potato?
A medium white sweet potato has 8.7 g of sugar, or 5.7 g per 100 g. A cup of mash carries 18.8 g. That is natural sugar from the potato, before any glaze or topping.
How much fiber does a white sweet potato have?
A medium white sweet potato provides 3.8 g of fiber, and 100 g provides 2.5 g. A cup of mash gives 8.2 g, measured against a daily value of 28 g.
Is white sweet potato a good source of protein?
Not really. A medium white sweet potato has 2.1 g of protein, 4% of the daily value, and protein supplies only 7% of its calories. Pair it with chicken, fish, eggs or beans.
