Vegetables
How much protein is in sweet potato?
A cup of baked sweet potato has about 4 g of protein.
That's 2 g of protein per 100 g, or 2.2 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 cup | 200 g | 4 g | 180 |
| 1 large sweet potato | 180 g | 3.6 g | 162 |
| 100 g | 100 g | 2 g | 90 |
How sweet potato compares
Other vegetables, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Mushroomswhite, raw | 3.1 g | 14 g |
| Spinachraw | 2.9 g | 12 g |
| Asparagusboiled | 2.4 g | 11 g |
| Kaleraw | 2.9 g | 8.3 g |
| Cauliflowerboiled | 1.8 g | 8 g |
| Brussels sproutsboiled | 2.6 g | 7.1 g |
| Zucchiniraw, with skin | 1.2 g | 7.1 g |
| Broccoliboiled | 2.4 g | 6.8 g |
| Artichokeboiled | 2.9 g | 5.5 g |
| Green beansboiled | 1.9 g | 5.4 g |
| Cornsweet yellow, boiled | 3.4 g | 3.6 g |
| Potatobaked, with skin | 2.5 g | 2.7 g |
| Carrotsraw | 0.9 g | 2.3 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. A cup of baked sweet potato covers about 13% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Sweet potato, cooked, baked in skin, flesh, without salt", FDC ID 168483). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.