Baked or boiled sweet potato, which has more calories
Baked is higher per 100 g, boiled is higher per potato
Baked sweet potato has 90 calories per 100 g and boiled has 76. By the potato it flips. A medium baked sweet potato has 103 calories and a medium boiled one has 115.
USDA's medium boiled sweet potato weighs 151 g. Its medium baked one weighs 114 g and is sized before baking, 2 inches across and 5 inches long.
USDA FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt. USDA FoodData Central. Sweet potato, cooked, boiled, without skin. Source checked September 29, 2026.
Cups, mashed and whole
A cup of baked sweet potato flesh is 200 g and 180 calories. A cup of mashed boiled sweet potato is heavier at 328 g and has 249 calories.
Weighing it raw before you cook it? USDA's raw sweet potato 5 inches long is 130 g and 112 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| Medium baked sweet potato, flesh | 114 g | 103 | 2.3 | 23.6 | 0.2 | 3.8 | 7.4 | 41 | 0 | USDA portion, 1 medium, 2 inches across and 5 inches long, raw |
| Medium boiled sweet potato | 151 g | 115 | 2.1 | 26.8 | 0.2 | 3.8 | 8.7 | 40.8 | 0 | USDA portion, 1 medium |
| 1 cup baked flesh | 200 g | 180 | 4 | 41.4 | 0.3 | 6.6 | 13 | 72 | 0 | USDA portion, 1 cup |
| 1 cup mashed boiled sweet potato | 328 g | 249 | 4.5 | 58.1 | 0.5 | 8.2 | 18.8 | 88.6 | 0 | USDA portion, 1 cup, mashed |
| Raw sweet potato, 5 inches long | 130 g | 112 | 2 | 26.2 | 0.1 | 3.9 | 5.4 | 71.5 | 0 | USDA portion, 1 sweet potato, 5 inches long |
USDA FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt. USDA FoodData Central. Sweet potato, cooked, boiled, without skin. USDA FoodData Central. Sweet potato, raw, unprepared. Source checked September 29, 2026.
Macros in a medium baked sweet potato
A medium baked sweet potato has 23.6 g of carbs, 3.8 g of fiber and 2.3 g of protein. The medium boiled one has the same 3.8 g of fiber and 26.8 g of carbs.
The main sweet potato page covers small, medium and large baked ones. A regular baked potato has its own page too, and the full list of calorie references has more vegetables.
| Nutrient | Medium baked sweet potato, flesh | Per 100 g |
|---|---|---|
| Calories | 103 kcal | 90 kcal |
| Protein | 2.3 g | 2 g |
| Carbs | 23.6 g | 20.7 g |
| Fat | 0.2 g | 0.1 g |
| Fiber | 3.8 g | 3.3 g |
| Sugar | 7.4 g | 6.5 g |
| Sodium | 41 mg | 36 mg |
USDA FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt. USDA FoodData Central. Sweet potato, cooked, boiled, without skin. Source checked September 29, 2026.
Baked, boiled and raw at 100 g
Per 100 g, baked sweet potato has 90 calories, raw has 86 and boiled has 76. Carbs run in the same order, 20.7 g, 20.1 g and 17.7 g.
These are three separate USDA records, not one potato measured before and after cooking. The baked record is the flesh of a potato baked in its skin, and the boiled one was cooked without its skin. Neither counts the skin.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Baked in the skin, flesh only, no salt | 100 g | 90 | 2 | 20.7 | 0.1 | 3.3 | 6.5 | 36 | 0 |
| Boiled without the skin | 100 g | 76 | 1.4 | 17.7 | 0.1 | 2.5 | 5.7 | 27 | 0 |
| Raw, before cooking | 100 g | 86 | 1.6 | 20.1 | 0.1 | 3 | 4.2 | 55 | 0 |
USDA FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt. USDA FoodData Central. Sweet potato, cooked, boiled, without skin. USDA FoodData Central. Sweet potato, raw, unprepared. Source checked September 29, 2026.
Weigh it after cooking
Enter the cooked weight in grams. The calculator uses baked sweet potato, so for boiled use 76 calories per 100 g.
Added butter or brown sugar? Tell TrueCal what went on it and review the estimate.
114 g has about 102.6 calories.
USDA FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt. USDA FoodData Central. Sweet potato, cooked, boiled, without skin. Source checked September 29, 2026.
Is boiled sweet potato lower in calories than baked?
Per 100 g, yes. Boiled has 76 calories and baked has 90. A medium boiled sweet potato still has more, 115 against 103, because USDA's medium boiled one is the heavier of the two.
USDA FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt. USDA FoodData Central. Sweet potato, cooked, boiled, without skin. Source checked September 29, 2026.
How many carbs are in a boiled sweet potato?
A medium boiled sweet potato has 26.8 g of carbs, and a cup of mashed boiled sweet potato has 58.1 g.
USDA FoodData Central. Sweet potato, cooked, boiled, without skin. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Sweet potato, cooked, baked in skin, flesh, without salt. USDA FoodData Central. Sweet potato, cooked, boiled, without skin. USDA FoodData Central. Sweet potato, raw, unprepared. Source checked September 29, 2026.