1 piece (medium) of Sweet Potato (Cooked) (130 g) has 117 calories. That works out to 90 calories per 100 g. It contains 26.9 g of carbs, 2.6 g of protein, 0.1 g of fat and 4.3 g of fiber. Its 1105 µg of Vitamin A covers 123% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.

What is Sweet Potato (Cooked)?

Sweet potato is a root vegetable native to the Americas, with soft orange flesh when cooked. Boiling makes it tender and moist, while roasting brings out a deeper sweetness and slightly drier edges. It can be eaten with the skin on or peeled, served as a simple side, or mashed into soups and other dishes.

Its mild sweetness works with savoury spices, greens, beans and grilled foods. In many places it is a familiar home-cooked side or snack, and it also fits easily into plant-based meals. Cooked sweet potato is mainly a source of carbohydrate, with 3.3 g of fibre per 100 g. For a lighter serving, boil or roast it with little added fat.

Sweet Potato (Cooked) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

20.7g

· 8% DV

Protein

· 4% DV

Fat

0.1g

· 0% DV

Fiber

3.3g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 90% · Protein 9% · Fat 1%

Sweet Potato (Cooked) Vitamins & Minerals

Vitamins

Vitamin A

850µg · 94% DV

0.8mg · 16% DV

Vitamin C

12mg · 13% DV

0.2mg · 12% DV

Minerals

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Magnesium

18mg · 4% DV

How Nutritious Is Sweet Potato (Cooked)?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

51/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Sweet Potato (Cooked) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sweet Potato (Cooked)

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sweet Potato (Cooked) Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Sweet Potato (Cooked) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sweet Potato (Cooked) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sweet Potato (Cooked) Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Sweet Potato (Cooked)

🍠vs🍅

Sweet Potato (Cooked) vs Tomato72 kcal more per 100 g

→🍠vs🥗

Sweet Potato (Cooked) vs Mixed Green Salad72 kcal more per 100 g

→🍠vs🫑

Sweet Potato (Cooked) vs Red Pepper59 kcal more per 100 g

→🍠vs🥄

Sweet Potato (Cooked) vs Boiled Beetroot46 kcal more per 100 g

→

Foods Similar to Sweet Potato (Cooked)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sweet Potato (Cooked)

How long does cooked sweet potato last in the fridge?

Cooked sweet potato keeps for about 3–4 days in a sealed container in the refrigerator. Refrigerate it within two hours of cooking, and discard it if it has been left at room temperature for much longer.

What is the best way to reheat cooked sweet potato?

Reheat cooked sweet potato in the microwave or oven. Cover it in the microwave and add a few drops of water to help prevent dryness; for oven reheating, place the pieces in a covered dish until hot.

Can you freeze cooked sweet potato?

Yes, cooked sweet potato freezes well. Cool it completely, then freeze it in an airtight container as whole pieces, cubes, or mash. Thawed sweet potato can be softer, so it works especially well in soups, casseroles, and mash.

Can you eat the skin of cooked sweet potato?

Yes, sweet potato skin is edible after cooking. Scrub the potato under running water before cooking, and remove any damaged or moldy spots. Peel it if you want a smoother texture for mash or a filling.

Can you eat cooked sweet potato cold?

Yes, cooked sweet potato can be eaten cold once it has been stored safely in the refrigerator. It works in salads, grain bowls, and wraps; discard it if it was left out too long or shows signs of spoilage.

Is boiled or baked sweet potato better?

Neither method is universally better: boiled sweet potato tends to be softer and moister, while baking gives it a more concentrated sweetness and drier edges. Choose boiling for mash and baking for slices or a side dish.

Can dogs eat cooked sweet potato?

Yes, dogs can have a small amount of plain, fully cooked sweet potato as an occasional treat. Remove the skin if it is difficult for your dog to digest, and avoid butter, salt, sugar, and seasoning.

Is cooked sweet potato good for weight loss?

Cooked sweet potato can support fullness because it contains fiber, but it does not cause weight loss on its own. A plain serving alongside protein and vegetables is generally more filling than one topped with rich sauces.

Can people with diabetes eat cooked sweet potato?

Yes, people with diabetes can eat cooked sweet potato, but its carbohydrates can raise blood glucose. Pairing a suitable portion with protein and other parts of a balanced meal may help; ask your clinician for advice tailored to your care plan.

What is the difference between a sweet potato and a yam?

A sweet potato and a yam are different vegetables, despite the names sometimes being used interchangeably in shops. Sweet potatoes usually have smooth skin and orange or pale flesh, while true yams are generally starchier and have rough, bark-like skin.

Have another question about Sweet Potato (Cooked)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026