Sweet potato serving size, cups to grams
Here a serving of cooked sweet potato is counted as 1 medium cooked sweet potato, which USDA weighs at 4 oz (114 g), with 103 calories and 2.3 g protein. One cup weighs 7.1 oz (200 g).
Serving sizes of cooked sweet potato
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 7.1 oz (200 g) | 180 calories | 4 g | 41.4 g | 0.3 g |
| 1 large | 6.3 oz (180 g) | 162 calories | 3.6 g | 37.3 g | 0.27 g |
| 1 medium | 4 oz (114 g) | 103 calories | 2.3 g | 23.6 g | 0.17 g |
| 1 small | 2.1 oz (60 g) | 54 calories | 1.2 g | 12.4 g | 0.09 g |
| 1 oz | 1 oz (28 g) | 26 calories | 0.57 g | 5.9 g | 0.04 g |
| 100 g | 3.5 oz (100 g) | 90 calories | 2 g | 20.7 g | 0.15 g |
Cups to grams
USDA weighs 1 cup of cooked sweet potato at 200 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 7.1 oz (200 g) | 180 calories |
| 3/4 cup | 5.3 oz (150 g) | 135 calories |
| 2/3 cup | 4.7 oz (133 g) | 120 calories |
| 1/2 cup | 3.5 oz (100 g) | 90 calories |
| 1/3 cup | 2.4 oz (67 g) | 60 calories |
| 1/4 cup | 1.8 oz (50 g) | 45 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/8 cup | 26 calories |
| 100 g (3.5 oz) | 1/2 cup | 90 calories |
| 1 lb (454 g) | 2 1/4 cups | 408 calories |
What 3.5 oz (100 g) of sweet potato looks like
3.5 oz (100 g) of cooked sweet potato is 3.5 oz, or about 1/2 cup or 1 medium sweet potato. It has 90 calories, 2 g protein, 20.7 g carbs and 0.15 g fat. One medium sweet potato weighs 4 oz (114 g).
How much sweet potato for 30 g of protein
There is 2 g of protein in 3.5 oz (100 g) of cooked sweet potato, so 30 g of protein would take 52.6 oz (1493 g), about 7 1/2 cups, with 1343 calories. It is not a practical way to reach a protein target.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Cooked sweet potato | 1 cup: 7.1 oz (200 g) | 90 calories | 2 g |
| Raw sweet potato | 1 cup (cubes): 4.7 oz (133 g) | 86 calories | 1.6 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Cooked sweet potato: Sweet potato, cooked, baked in skin, flesh, without salt, FDC ID 168483 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw sweet potato: Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program), FDC ID 168482 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.