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Portions and preparation · USDA nutrition

Sweet potato calories per cup, mashed: 205–310 across 6 of 9 named USDA examples

Across 6 of 9 named USDA examples, a cup, mashed contains 205–310 calories. Each included example lists 250 g for that measure. The same household label can carry a different gram weight elsewhere in USDA data. The remaining 3 specifically named examples do not list that exact household measure.

Portion calculator

Estimate your portion

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Preparation and portion

Named measures come from this exact source record.

Estimated for 100 g

115calories

Sweet potato, baked, fat added

Protein
1.6 g
Carbs
17.1 g
Fat
4.5 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709700 Full nutrition profile →

Compare all 9 food records, nutrition tables and USDA sources

The 9 exact records in this guide report 20–187 calories in the records' own listed source servings and 57–187 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Sweet potato, begin by separating “Sweet potato, baked, fat added” from “Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 9 linked records.

Equal-weight view

How sweet potato records compare at 100 grams

Five rank landmarks are shown from all 9 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked 57 kcal
    57 kcal
  2. 25th-ranked landmark: Sweet potato, boiled, no added fat 82 kcal
    82 kcal
  3. Median-ranked landmark: Sweet potato, casserole or mashed 99 kcal
    99 kcal
  4. 75th-ranked landmark: Sweet potato, boiled, fat added 115 kcal
    115 kcal
  5. Maximum: Sweet potato, candied 187 kcal
    187 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 9 named USDA records in view: 9 direct matches. They span 2 source categories, including Other red and orange vegetables and Other dark green vegetables. The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 9 records together under the exact grouping key “sweet potato.” That rule determines membership before any nutrition result is read.

For Sweet potato, this page can compare 9 named records from FDC 2709700 through FDC 2709642. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

35–125 g before composition

The largest source amount is 3.6× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

130 kcal separates the fixed-weight endpoints

The lower endpoint is “squash; pumpkin; chrysanthemum; or bean leaves; cooked”; the higher is “candied.” This isolates density, not ingredient causation.

Discriminator

1.4 g fiber gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “canned, fat added” (1.7 g) and “boiled, no added fat” (3.1 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every sweet potato.

Important: “Lower” begins with Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked; “higher” ends with Sweet potato, candied, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every sweet potato meal.

Full comparison

Compare every selected FNDDS record

For Sweet potato, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Sweet potato nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Sweet potato, baked, fat added Direct name match 100 gUSDA reference amount 115 kcal 115 1.6 g 3 g 161 mg FDC 2709700 ↗
Sweet potato, baked, no added fat Direct name match 100 gUSDA reference amount 82 kcal 82 1.6 g 3.1 g 154 mg FDC 2709699 ↗
Sweet potato, boiled, fat added Direct name match 100 gUSDA reference amount 115 kcal 115 1.6 g 3 g 161 mg FDC 2709703 ↗
Sweet potato, boiled, no added fat Direct name match 100 gUSDA reference amount 82 kcal 82 1.6 g 3.1 g 154 mg FDC 2709702 ↗
Sweet potato, candied Direct name match 100 gUSDA reference amount 187 kcal 187 1.2 g 2.2 g 121 mg FDC 2709704 ↗
Sweet potato, canned, fat added Direct name match 100 gUSDA reference amount 124 kcal 124 1.6 g 1.7 g 211 mg FDC 2709707 ↗
Sweet potato, canned, no added fat Direct name match 100 gUSDA reference amount 91 kcal 91 1.6 g 1.8 g 207 mg FDC 2709706 ↗
Sweet potato, casserole or mashed Direct name match 125 gUSDA reference amount 124 kcal 99 2.4 g 3 g 165 mg FDC 2709708 ↗
Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked Direct name match 35 gUSDA reference amount 20 kcal 57 0.7 g 0.6 g 45 mg FDC 2709642 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 35 to 125 grams—a 90-gram gap before composition enters the comparison. Their own source servings run from 20 calories for “squash; pumpkin; chrysanthemum; or bean leaves; cooked” to 187 for “candied.” At a fixed 100 grams, “squash; pumpkin; chrysanthemum; or bean leaves; cooked” is 57 calories and “candied” is 187—a fixed-weight separation of 130 calories. For Sweet potato, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “baked, fat added”, “boiled, fat added”, “candied”, “canned, no added fat”, and “squash, pumpkin, chrysanthemum, or bean leaves, cooked”. Across the source formulations, the shared backbone includes salt, table; differentiating rows include sweet potato, cooked, as ingredient, oil or table fat, nfs, sugars, granulated, and sweet potato, canned, vacuum pack. On this Sweet potato page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Sweet potato” cannot resolve the differences between Sweet potato, baked, fat added and Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 35–125 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “baked, fat added”, “boiled, fat added”, “candied”, “canned, no added fat”, and “squash, pumpkin, chrysanthemum, or bean leaves, cooked”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include salt, table; rows that vary across the set include sweet potato, cooked, as ingredient, oil or table fat, nfs, and sugars, granulated. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Sweet potato, baked, fat added” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Sweet potato unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that sweet potato is the right meal family. Then resolve the phrases that actually separate this set—“baked, fat added”, “boiled, no added fat”, “canned, fat added”, and “squash, pumpkin, chrysanthemum, or bean leaves, cooked”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Sweet potato source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 9 exact records behind Sweet potato source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Sweet potato, boiled, fat added is higher in total fat per 100 g

Sweet potato, boiled, fat added reports 4.5 g versus 0.2 g for Sweet potato, canned, no added fat: a 4.3 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Sweet potato, baked, fat added is denser; Sweet potato, casserole or mashed is higher in its source amount

Sweet potato, baked, fat added reports 115 kcal per 100 g and 115 kcal in USDA source amount (100 g). Sweet potato, casserole or mashed reports a lower 99 kcal per 100 g but a higher 124 kcal in USDA source amount (125 g).

Choose the record before reading the number

Sweet potato, baked, fat added and Sweet potato, canned, no added fat are not interchangeable

The page keeps both records at the same 100 g denominator and makes Preparation wording (baked, roasted, or broiled versus No matching controlled term in the source name) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Sweet potato source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Sweet potato, baked, fat added vs Sweet potato, canned, no added fat

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: baked, roasted, or broiled versus No matching controlled term in the source name; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Sweet potato, baked, no added fat vs Sweet potato, canned, fat added

Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: baked, roasted, or broiled versus No matching controlled term in the source name; it is a selection cue, not evidence of cause.

Follow this evidence path 8 context records in this source topic Other red and orange vegetables

Sweet potato, baked, fat added and Sweet potato, baked, no added fat belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Oil or table fat, NFS

USDA input 81200100 appears in 5 of 9 context records; its summed listed input weight spans 3–5 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Sugars, granulated

USDA input 19335 appears in 2 of 9 context records; its summed listed input weight spans 3–35 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 57 kcal in Sweet potato, squash, pumpkin, chrysanthemum, or bean leaves, cooked to 187 kcal in Sweet potato, candied, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Iron: density and serving context

In this page’s records, iron runs from 0.3 mg in Sweet potato, candied to 0.9 mg in Sweet potato, canned, no added fat, all per 100 g.

Follow this evidence path