~20 g protein
1.27 kg20.0 g protein
Do Sweet Potatoes Have Protein?
Yes, but only a little. One 5-inch raw sweet potato weighing about 130 g contains around 2.0 g of protein.
Per 100 g, raw sweet potato contains approximately 1.6 g of protein.
PROTEIN BY SERVING
Protein in sweet potato by serving
Sweet potato is mainly a carbohydrate-rich starchy vegetable. It contributes some protein, but the amount stays modest even in a full potato.
| Serving | Protein | Calories |
|---|---|---|
| 1/2 of a 5-inch sweet potato · 65 g | 1.0 g | 56 kcal |
| 1 sweet potato, 5-inch · 130 g | 2.0 g | 112 kcal |
| 1 cup raw cubes · 133 g | 2.1 g | 114 kcal |
| 100 g raw | 1.6 g | 86 kcal |
PROTEIN CONTEXT
Is sweet potato a high-protein food?
Sweet potato contains protein, but most of its calories come from carbohydrate.
A medium-sized 5-inch raw sweet potato provides only about 2 g of protein.
It works well as a carbohydrate and fiber source, but it should be paired with a more protein-dense food when protein is a priority.
PUT IT IN CONTEXT
How much sweet potato would provide 20–30 g of protein?
~25 g protein
1.59 kg25.0 g protein
~30 g protein
1.91 kg30.0 g protein
These amounts are intentionally shown for context: sweet potato is not a practical primary protein source.
One sweet potato is easy. The whole day gets harder.
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Nutrition data and methodology
Nutrition and serving weights use USDA FoodData Central SR Legacy record 168482 for raw, unprepared sweet potato. It reports 1.57 g of protein and 86 kcal per 100 g, with one 5-inch sweet potato weighing about 130 g and one cup of cubes weighing about 133 g.
Cooking changes water content and can change the weight of the food, while added oil, butter or toppings change calories. Use a nutrition record that matches the state you weigh.
Compare protein in similar foods
Common questions about protein in sweet potatoes
Do sweet potatoes have protein?
Yes. Raw sweet potato contains about 1.6 g of protein per 100 g.
How much protein is in one sweet potato?
A raw sweet potato about 5 inches long weighs around 130 g and contains approximately 2.0 g of protein.
How much protein is in a cup of sweet potato?
One cup of raw sweet potato cubes weighs about 133 g and contains approximately 2.1 g of protein.
Are sweet potatoes a good source of protein?
No. They contribute some protein, but the amount is low compared with protein-rich foods. Sweet potatoes are primarily a source of carbohydrate and fiber.
Does cooking sweet potato increase its protein?
Cooking does not create extra protein. It changes water content and weight, so protein per 100 g can differ depending on the cooking method and whether you compare raw or cooked weight.
MACRO CALCULATOR
How much protein should you eat per day?
Knowing that a 5-inch sweet potato has about 2.0 g of protein is useful. Knowing how that fits into your own daily protein and macro targets is more useful.