100g Sweet potato Carbohydrates — 20.1 g | Nutrition Calculator

100g of Sweet potato, raw contains 20.1 g of carbohydrates. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Sweet potato Carbohydrates Calculator

100g of Sweet potato, raw contains 20.1 g of carbohydrates. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.

Result

100g Sweet potato Carbohydrates

20.1 g carbohydrates

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Carbohydrates target to food amount

100 g (3.53 oz, 0.39 cups)

Reverse math uses 20.1 g carbohydrates per 100 g from USDA FoodData Central reference.

Sweet potato Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	8.6	0.2 g	2 g	0 g
25 g	21.5	0.4 g	5 g	0 g
50 g	43	0.8 g	10.1 g	0.1 g
100 g	86	1.6 g	20.1 g	0.1 g
150 g	129	2.4 g	30.2 g	0.2 g
200 g	172	3.2 g	40.2 g	0.2 g
250 g	215	4 g	50.3 g	0.3 g

Sweet potato Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	65	1.2 g	15.1 g	0.1 g
Standard serving	100 g	86	1.6 g	20.1 g	0.1 g
Large serving	150 g	129	2.4 g	30.2 g	0.2 g

Sweet potato Carbohydrates Range Around 100g

Weight	Carbohydrates	Calories
50 g	10.1 g	43
60 g	12.1 g	52
70 g	14.1 g	60
80 g	16.1 g	69
90 g	18.1 g	77
100 g	20.1 g	86
110 g	22.1 g	95
120 g	24.1 g	103
130 g	26.1 g	112
140 g	28.1 g	120
150 g	30.2 g	129
160 g	32.2 g	138
170 g	34.2 g	146
180 g	36.2 g	155
190 g	38.2 g	163

Sweet potato Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.3 g	4.6	0.1 g	1.1 g	0 g
1 US tablespoon	16 g	13.8	0.3 g	3.2 g	0 g
1 US fluid ounce	31.9 g	27.4	0.5 g	6.4 g	0 g
1/4 US cup	63.9 g	55	1 g	12.8 g	0.1 g
1/3 US cup	85.2 g	73.3	1.4 g	17.1 g	0.1 g
1/2 US cup	127.8 g	109.9	2 g	25.7 g	0.1 g
1 US cup	255.5 g	219.7	4.1 g	51.4 g	0.3 g
1 US pint	511 g	439.5	8.2 g	102.7 g	0.5 g
1 US quart	1022.1 g	879	16.4 g	205.4 g	1 g
1 US gallon	4088.2 g	3515.9	65.4 g	821.7 g	4.1 g
100 mL	108 g	92.9	1.7 g	21.7 g	0.1 g
1 liter	1080 g	928.8	17.3 g	217.1 g	1.1 g

Sweet potato Prep-State Logging Check

Prep State	Weight	Carbohydrates	Concentration
Raw	100 g	20.1 g	20.1 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Sweet potato Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	1.6 g	1.86 g/100 kcal	3.2%
Carbs	20.1 g	23.37 g/100 kcal	7.3%
Fat	0.1 g	0.12 g/100 kcal	0.1%

Sweet potato Dietary Profile

Sweet potato is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Sweet potato Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Sweet potato Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	2 g	50 g	3%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Carbohydrates Substitutes for Sweet potato

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Onion	216 g	Vegetable	+0.8 g	+0 kcal	+0 mg
Carrots	209 g	Vegetable	+0.3 g	+0 kcal	+0 mg
Potato	111 g	Vegetable	+0.7 g	+2 kcal	+0 mg
Garlic	61 g	Vegetable	+2.3 g	+4 kcal	+0 mg
Tomato	515 g	Vegetable	+3 g	+7 kcal	+0 mg
Ketchup	73 g	Vegetable	-0.9 g	-12 kcal	+665 mg

Sweet potato Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Sweet potato Serving Sizes

Small weighed portion (~50g): 10.1 g carbohydrates. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 20.1 g carbohydrates. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 30.2 g carbohydrates. Useful for meal-prep portions and larger servings.

Common Sweet potato Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Sweet potato, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For carbohydrates tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Sweet potato Carbohydrates — Frequently Asked Questions

How much carbohydrates is in 100g of Sweet potato? 100g of Sweet potato contains 20.1 g of carbohydrates (USDA FoodData Central).

How much carbohydrates in one Sweet potato? A typical sweet potato weighs about 130g and contains 26.1 g of carbohydrates. This is calculated as 130g ÷ 100 × 20.1 = 26.1 g.

How much carbohydrates is in 1 cup of Sweet potato? One US cup of sweet potato weighs approximately 256g (density: 1080 kg/m³). That serving contains 51.5 g of carbohydrates — computed as 256g ÷ 100 × 20.1.

How many grams of Sweet potato do I need to eat to get 50 g of carbohydrates? To reach 50 g of carbohydrates from Sweet potato, you need approximately 249g — calculated as (50 ÷ 20.1) × 100 = 249g.

Is Sweet potato high in carbohydrates? Sweet potato has a moderate carbohydrates content at 20.1 g per 100g — neither especially high nor low.

What percentage of daily carbohydrates does 100g of Sweet potato provide? 100g of Sweet potato provides 20.1 g of carbohydrates, which is 7.3% of the reference daily intake (275 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily carbohydrates from Sweet potato alone, you would need ~1368g.

How efficient is Sweet potato as a source of carbohydrates per calorie? Sweet potato provides 23.37 g of carbohydrates per 100 kcal, making it excellent as a carbohydrates-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Sweet potato carbohydrates calculator use? The calculator uses carbohydrates = weight in grams / 100 x 20.1 g. For example, 100g of Sweet potato gives 20.1 g of carbohydrates. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Sweet potato a good food for energy and endurance goals? For energy and endurance goals, Sweet potato is a decent option — with 20.1 g of carbohydrates per 100g. For best results, combine Sweet potato with other foods to hit your daily macro targets.

How reliable is the source data for Sweet potato? Sweet potato uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

How to Calculate Sweet potato Carbohydrates

Weigh raw. Place your sweet potato on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows carbohydrates content for your exact portion.
Compare servings. Use the serving range table below to quickly compare carbohydrates across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Sweet potato Carbohydrates to Similar Foods

More Sweet potato Nutrition Pages

Why Volume ≠ Weight: Sweet potato Density Explained

Sweet potato is dense (~1080 kg/m³ ≈ water). A 1-cup measure holds approximately 256 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Sweet potato.

Sweet potato Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: carbs = (weight_g / 100) × carbsPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

100g Sweet potato Carbohydrates — 20.1 g | Nutrition Calculator

100g of Sweet potato, raw contains 20.1 g of carbohydrates. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

carbs

20g

Safety: sodium pendingPortion: 3.53 ozFood fit: 58/100

Best benefits

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Mushroom, white, raw

391 g | 21.72 pieces | 4.72 cups

+10.5g protein | +0 kcal | +0mg sodium

adds 10.5g protein

Mushroom, Crimini

285 g | 1.2 cups

+7.2g protein | +0 kcal | +13mg sodium

adds 7.2g protein

Egg white, raw

165 g | 5.01 pieces | 0.68 cups

+16.4g protein | +0 kcal | +0mg sodium

adds 16.4g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

1.6 g

Sodium

0 mg

Fiber

0 g

Potassium

0 mg

Calcium

0 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

May fit: May fit low-sodium meal planning for this serving.

Method, report, serving, and clinician note

Goal fit: 67% of 30g carbs reference target.

Serving reality: 3.53 oz, 0.39 cups, 0.77 pieces.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|No major allergen flag in this source record.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

0mg sodium

0% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

88g113.6g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.39 cups | 0.77 pieces

3.53 oz0.39 cups6.3 tbsp0.77 pieces

Quality and next best move

58/100

Similar option for 30g carbs: 110g Ketchup

Better swap: Mushroom, Beech

Looks good for General healthy adult: no obvious logging issue detected.

Target progress20.1 / 30

Why this score?

Protein Density

5/100

Fiber Density

0/100

Sodium Load

100/100

Sat Fat Load

100/100

Micronutrient Density

0/100

Calorie Density

100/100

Allergen Risk

100/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

86kcal

protein

1.6g

carbs

20g

fat

0.1g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 220 kcal/cup

100g Sweet potato Carbohydrates Calculator

Result

100g Sweet potato Carbohydrates

20.1 g carbohydrates

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Carbohydrates target to food amount

100 g (3.53 oz, 0.39 cups)

Reverse math uses 20.1 g carbohydrates per 100 g from USDA FoodData Central reference.

Sweet potato Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	8.6	0.2 g	2 g	0 g
25 g	21.5	0.4 g	5 g	0 g
50 g	43	0.8 g	10.1 g	0.1 g
100 g	86	1.6 g	20.1 g	0.1 g
150 g	129	2.4 g	30.2 g	0.2 g
200 g	172	3.2 g	40.2 g	0.2 g
250 g	215	4 g	50.3 g	0.3 g

Sweet potato Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	65	1.2 g	15.1 g	0.1 g
Standard serving	100 g	86	1.6 g	20.1 g	0.1 g
Large serving	150 g	129	2.4 g	30.2 g	0.2 g

Sweet potato Carbohydrates Range Around 100g

Weight	Carbohydrates	Calories
50 g	10.1 g	43
60 g	12.1 g	52
70 g	14.1 g	60
80 g	16.1 g	69
90 g	18.1 g	77
100 g	20.1 g	86
110 g	22.1 g	95
120 g	24.1 g	103
130 g	26.1 g	112
140 g	28.1 g	120
150 g	30.2 g	129
160 g	32.2 g	138
170 g	34.2 g	146
180 g	36.2 g	155
190 g	38.2 g	163

Sweet potato Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.3 g	4.6	0.1 g	1.1 g	0 g
1 US tablespoon	16 g	13.8	0.3 g	3.2 g	0 g
1 US fluid ounce	31.9 g	27.4	0.5 g	6.4 g	0 g
1/4 US cup	63.9 g	55	1 g	12.8 g	0.1 g
1/3 US cup	85.2 g	73.3	1.4 g	17.1 g	0.1 g
1/2 US cup	127.8 g	109.9	2 g	25.7 g	0.1 g
1 US cup	255.5 g	219.7	4.1 g	51.4 g	0.3 g
1 US pint	511 g	439.5	8.2 g	102.7 g	0.5 g
1 US quart	1022.1 g	879	16.4 g	205.4 g	1 g
1 US gallon	4088.2 g	3515.9	65.4 g	821.7 g	4.1 g
100 mL	108 g	92.9	1.7 g	21.7 g	0.1 g
1 liter	1080 g	928.8	17.3 g	217.1 g	1.1 g

Sweet potato Prep-State Logging Check

Prep State	Weight	Carbohydrates	Concentration
Raw	100 g	20.1 g	20.1 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Sweet potato Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	1.6 g	1.86 g/100 kcal	3.2%
Carbs	20.1 g	23.37 g/100 kcal	7.3%
Fat	0.1 g	0.12 g/100 kcal	0.1%

Sweet potato Dietary Profile

Sweet potato is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Sweet potato Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Sweet potato Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	2 g	50 g	3%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Carbohydrates Substitutes for Sweet potato

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Onion	216 g	Vegetable	+0.8 g	+0 kcal	+0 mg
Carrots	209 g	Vegetable	+0.3 g	+0 kcal	+0 mg
Potato	111 g	Vegetable	+0.7 g	+2 kcal	+0 mg
Garlic	61 g	Vegetable	+2.3 g	+4 kcal	+0 mg
Tomato	515 g	Vegetable	+3 g	+7 kcal	+0 mg
Ketchup	73 g	Vegetable	-0.9 g	-12 kcal	+665 mg

Sweet potato Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Sweet potato Serving Sizes

Small weighed portion (~50g): 10.1 g carbohydrates. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 20.1 g carbohydrates. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 30.2 g carbohydrates. Useful for meal-prep portions and larger servings.

Common Sweet potato Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Sweet potato, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For carbohydrates tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Sweet potato Carbohydrates — Frequently Asked Questions

How much carbohydrates is in 100g of Sweet potato? 100g of Sweet potato contains 20.1 g of carbohydrates (USDA FoodData Central).

How much carbohydrates in one Sweet potato? A typical sweet potato weighs about 130g and contains 26.1 g of carbohydrates. This is calculated as 130g ÷ 100 × 20.1 = 26.1 g.

Is Sweet potato high in carbohydrates? Sweet potato has a moderate carbohydrates content at 20.1 g per 100g — neither especially high nor low.

How to Calculate Sweet potato Carbohydrates

Weigh raw. Place your sweet potato on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows carbohydrates content for your exact portion.
Compare servings. Use the serving range table below to quickly compare carbohydrates across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Sweet potato Carbohydrates to Similar Foods

More Sweet potato Nutrition Pages

Why Volume ≠ Weight: Sweet potato Density Explained

Sweet potato is dense (~1080 kg/m³ ≈ water). A 1-cup measure holds approximately 256 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Sweet potato.

Sweet potato Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.