How Much Protein Is in Sweet Potatoes?
Sweet potatoes are nutritious, but how much protein do they actually contain? Here is the data - plus how they compare to regular potatoes.
Sweet potatoes are often praised for their vitamins, fibre, and complex carbohydrates. But if you are tracking protein, you might be wondering how much they contribute. The short answer: not much - but they still play a useful role in a high-protein diet.
All data is from the USDA FoodData Central database.
Protein Content of Sweet Potatoes
| Preparation | Protein per 100g | Protein per medium sweet potato (~130g) |
|---|---|---|
| Baked (flesh only) | 2.0g | 2.6g |
| Boiled (flesh only) | 1.4g | 1.8g |
| Raw | 1.6g | 2.1g |
A medium baked sweet potato provides roughly 2–2.6g of protein. This is relatively low compared to dedicated protein sources.
Sweet Potato vs. Regular Potato
| Nutrient (per 100g, baked) | Sweet Potato | Regular Potato |
|---|---|---|
| Protein | 2.0g | 2.5g |
| Carbohydrates | 20g | 21g |
| Fibre | 3.3g | 2.2g |
| Calories | 90 | 93 |
| Vitamin A | 961 mcg (107% DV) | 1 mcg (0%) |
| Vitamin C | 20mg | 10mg |
Regular potatoes actually have slightly more protein than sweet potatoes. However, sweet potatoes win on vitamin A (they provide over 100% of your daily value in a single serving), fibre, and overall micronutrient density.
Sweet Potatoes Are Not a Protein Source - And That's OK
At 2g per serving, sweet potatoes should not be counted on for protein. Their role in a high-protein diet is as a quality carbohydrate side dish that provides energy, fibre, and micronutrients alongside your actual protein sources.
Think of them as the perfect partner for:
- Chicken breast (31g protein per 100g)
- Ground beef (28g per 100g)
- Steak or pork chops (27–29g per 100g)
- Eggs (6.3g per egg)
How to Pair Sweet Potatoes With High-Protein Meals
- Loaded sweet potato - top a baked sweet potato with cottage cheese and black beans for 20+ g of protein.
- Sweet potato and chicken bowl - combine with grilled chicken, greens, and a drizzle of tahini.
- Meal prep - bake a batch of sweet potatoes and pair with pre-cooked protein sources throughout the week.
- Post-workout meal - sweet potato carbs help replenish glycogen, paired with a protein shake for recovery.
The Bottom Line
Sweet potatoes contain about 2g of protein per 100g - they are not a significant protein source. Their value lies in vitamins, fibre, and complex carbohydrates. Pair them with protein-rich foods to create balanced meals that help you meet your daily protein target. Track your full intake with Protein Pal to see how all your food choices add up.