Protein in Sweet Potato: How Much per 100g and per Portion
A 100g amount of baked sweet potato provides 1.6g of protein. This is a relatively low amount, contributing only 6% of the food’s total energy. For comparison, a regular baked potato contains more protein, at 2.5g per 100g. Sweet potato is primarily a source of carbohydrates.
CoFID 13-672 · Sweet potato, baked
What the numbers say
- Low protein density. Baked sweet potato contains 1.4g of protein for every 100 kcal. Protein provides only 6% of its total energy, which is a very small share for anyone tracking this macronutrient.
- Front-of-pack nutrition. According to UK front-of-pack labelling guidance, a 100g amount is low in fat, low in saturated fat, and low in salt. It is classified as medium for sugars.
- Source of fibre. This food is a good source of fibre, with 5.2g in every 100g. A larger 150g portion of baked sweet potato contains 7.8g of fibre.
- Contribution to reference intake. A 100g portion of baked sweet potato supplies 3% of the UK daily reference intake for protein, which is based on a 50g per day target for an average adult.
Sweet Potato macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 115 kcal 488 kJ |
6% | – |
| Protein | 1.6g | 3% | – |
| Fat | 0.4g | 1% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 27.9g | 11% | – |
| of which sugars | 14.5g | 16% | medium |
| Fibre | 5.2g | – | – |
| Salt | 0.13g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in sweet potato by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 1.3g | 92 | 22.3g | 0.3g |
| 100g | 1.6g | 115 | 27.9g | 0.4g |
| 150g | 2.4g | 172 | 41.8g | 0.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of sweet potato for 20g or 30g of protein
- To get a 20g serving of protein from baked sweet potato alone, you would need to eat 1250g, which would provide over 1400 kcal.
- The nutritional data is for baked sweet potato. If you are tracking your intake precisely, weigh your food after cooking, as sweet potatoes lose water and weight during baking.
- A 150g portion provides 2.4g of protein and 41.8g of carbohydrates, making it useful for energy but not for meeting protein targets in a training programme.
How it compares with other vegetables and fruit
Compared to other foods, baked sweet potato is very low in protein. It ranks 135th out of 137 foods on this site for protein per 100g. Within the vegetables and fruit group, it also ranks low, at 12th out of 14 foods analysed. Its protein content of 1.6g per 100g is slightly higher than that of a banana (1.2g) but lower than an avocado (1.8g). Other starchy vegetables like regular baked potato (2.5g) and sweetcorn (3.4g) offer significantly more protein for the same weight.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Sweet Potato | 1.6g | 115 | 1.4g |
| Banana | 1.2g | 81 | 1.5g |
| Avocado | 1.8g | 171 | 1.1g |
| Potato | 2.5g | 97 | 2.6g |
| Sweetcorn | 3.4g | 60 | 5.7g |
Quick answers
Is sweet potato a good source of protein?
No, baked sweet potato is not a significant source of protein. It contains only 1.6g of protein per 100g, and protein accounts for just 6% of its calories.
Does sweet potato have more protein than a regular potato?
A regular baked potato has more protein than a baked sweet potato. A standard potato provides 2.5g of protein per 100g, compared to 1.6g in sweet potato.
How much protein is in an 80g portion of sweet potato?
An 80g portion of baked sweet potato contains 1.3g of protein, along with 22.3g of carbohydrates and 92 kcal.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.