How Many Grams of Protein In a Sweet Potato: Macros Boost

Sweet potatoes are more of a workout fuel than food to get you to your daily protein goal, but there is more to it. 

They provide sustained energy, support muscle recovery, and contribute to overall health and well-being, making them a smart choice for anyone looking to fuel their active lifestyle.

Let’s explore the protein content and other benefits of sweet potatoes.  

How Much Protein Is In a Sweet Potato?

One serving (about 100g) of sweet potatoes contains 1.57 grams of protein. An average-sized sweet potato (around 4.6oz/130g) with skin on has (approx.) 2g of protein.

• One medium-baked sweet potato (180g) with skin contains 4 grams of protein.
• One cup (200g) of cooked, mashed sweet potato provides 4 grams of protein.

Sweet potatoes don’t provide all the vital amino acids our bodies require, making them an incomplete protein source, just like regular potatoes.

So, Including sweet potatoes in a well-rounded diet can benefit your health, particularly when combined with other protein sources.

Here are some healthy nutrients you can get from sweet potatoes:

• Carbs – provides energy
• Fiber – aids in digestion
• Vitamin A – important for eye health
• Vitamin B6 – improves metabolism and the nervous system, and helps in protein building
• Vitamin E – important for cellular health
• Vitamin C – acts as a valuable antioxidant and better immunity
• Potassium – regulates blood pressure and improves muscle function

Sweet Potatoes vs. Regular Potatoes

Glycemic Index: Sweet potatoes typically have a GI in the 40-50 range, while regular potatoes can fall between 60-85.

Nutrient	Sweet Potato	Regular Potato
Glycemic Index	Lower GI for sustained energy	Higher GI
Vitamin A	Crucial for vision, skin, and immunity	Good source of vitamin A
Vitamin C	Antioxidant for overall health and collagen	Good source of vitamin C
Potassium	Important for electrolyte balance and muscle function	Good source of potassium

As you can see, sweet potatoes have a lower glycemic index than regular potatoes, which means they cause a slower rise in blood sugar levels after eating. This is ideal for bodybuilders who need sustained energy and want to avoid energy crashes. Sweet potatoes are also a good source of vitamin A, vitamin C, and potassium

A regular potato of the same size has a bit more protein – 2.14g per serving (about 100g). While protein content in all potatoes has excellent bioavailability (high biological value of about 90 to 100), regular potatoes tend to preserve more of their protein after being cooked/processed.

Note: Keep in mind that the research is ongoing, and their official bioavailability has yet to be confirmed.

On the other hand, potatoes offer fewer calories, carbs, and fat compared to sweet potatoes, making them less effective for bulking up. 

Purple Sweet Potatoes

Purple sweet potatoes boast higher levels of anthocyanins, the same powerful antioxidants in blueberries and acai berries. These antioxidant warriors fight free radicals and reduce inflammation, making them ideal for muscle recovery and overall health.

While sharing essential vitamins like C and fiber with their orange cousins, purple sweet potatoes offer a slightly different nutrient twist. 

They’re richer in Vitamins A and E, crucial for healthy vision, skin, and muscle growth. However, they have less beta-carotene, the source of the orange hue in regular sweet potatoes. 

Cooking Recommendations:

• Steaming for Nutrient Retention:  steaming preserves water-soluble vitamins like vitamin A, especially in purple sweet potatoes. This method minimizes nutrient loss compared to boiling or frying.

Best Types of Sweet Potatoes

To get that extra protein and enrich your meals, here are some of the best types of sweet potatoes:

Variety	Protein per 100g (g)	Protein per Average-Sized (Fist-Sized) Potato (g)	Description	Best Uses
Boniato	1.6-2.0	3-4	Orange or yellow flesh, firm texture, earthy flavor.	Baking, roasting, mashing.
Beauregard	1.4-1.7	3-3.5	Orange flesh, medium sweetness, smooth texture.	Baking, roasting, French fries.
Willowleaf	1.4-1.7	3-3.5	Long, thin shape, yellow flesh, slightly sweet.	Roasting, stir-frying, grilling.
Okinawa	1.4-1.7	3-3.5	Deep orange flesh, moist texture, nutty flavor.	Mashing, soups, baking.
Covington	1.4-1.7	3-3.5	Yellow flesh, dry texture, mild flavor.	Baking, roasting, fries.
Purple (High Protein)	1.7-2.0	3-4	Deep purple flesh, moist texture, slightly sweet.	Baking, mashing, salads.
Korean Purple (High Protein)	1.7-2.0	3-4	Purple flesh, firm texture, nutty flavor.	Roasting, grilling, stir-frying.
Creamsicle	1.4-1.7	3-3.5	White flesh, sweet, creamy texture.	Baking, roasting, mashing.

Note: There are hundreds of sweet potato varieties, so don’t forget to experiment with some other types. But remember that these are the most nutrient and convenient varieties available.

Sweet Potatoes: Nutritional Value

Sweet Potatoes
Nutrient	Amount per 100g
Protein	1.57g
Water	77.3g
Energy	86kcal
Total lipid (fat)	0.05g
Ash	0.99g
Carbohydrate, by difference	20.1g
Fiber, total dietary	3g
Total Sugars	4.18g
Sucrose	2.52g
Glucose	0.96g
Fructose	0.7g
Lactose	0g
Maltose	0g
Galactose	0g
Starch	12.6g
Calcium, Ca	30g
Iron, Fe	0.61mg
Magnesium, Mg	25mg
Phosphorus, P	47mg
Potassium, K	337mg
Sodium, Na	55mg
Zinc, Zn	0.3mg
Copper, Cu	0.151mg
Manganese, Mn	0.258mg
Selenium, Se	0.6µg
Vitamin C, total ascorbic acid	2.4mg
Thiamin	0.078mg
Riboflavin	0.061mg
Niacin	0.557mg
Pantothenic acid	0.8mg
Vitamin B-6	0.209mg
Folate, total	11µg
Folic acid	0µg
Folate, food	11µg
Folate, DFE	11µg
Choline, total	12.3mg
Vitamin B-12	0µg
Vitamin B-12, added	0µg
Vitamin A, RAE	709µg
Carotene, beta	8510µg
Carotene, alpha	7µg
Vitamin A, IU	14200IU
Vitamin E (alpha-tocopherol)	0.26mg
Vitamin K (phylloquinone)	1.8µg
Vitamin K (Dihydrophylloquinone)	0µg
Fatty acids, total saturated	0.018g
Fatty acids, total monounsaturated	0.001g
Fatty acids, total polyunsaturated	0.014g

Source

Are Sweet Potatoes a Good Source of Protein?

While sweet potatoes offer some protein, they don’t qualify as a “high-protein’’ source. Here’s why:

• Protein Quantity: Sweet potato has around 1.57g of protein per 100g serving, and regular one has around 2.14g per 100g serving. Although regular potatoes take the lead in protein quantity, they have low protein content overall, so the difference is minimal.

• Protein Quality: Both types contain primarily incomplete proteins, meaning they lack some vital amino acids your body needs.

However, sweet potatoes hold a unique advantage – the sporamins. These plant-based proteins, comprising over 80% of sweet potato protein, offer anti-inflammatory benefits.

• Cooking Factor: Cooking leads to protein loss in both types of potatoes. Boiling tends to have the least impact, while methods like frying can cause more loss. But regular potatoes tend to preserve more of their protein content.

Remember: While neither sweet nor regular potatoes are protein powerhouses, they can contribute to a balanced diet, especially when combined with other protein sources like meat, eggs, dairy, beans, etc.

Are Sweet Potatoes Good for Building Muscles?

Sweet potatoes can assist in building muscles, but they’re far from a complete solution. Here’s why:

• Slow-burning Fuel: Sweet potatoes contain plenty of carbohydrates, which serve as a long-lasting fuel source for your workouts. Unlike simple sugars that lead to potential energy crashes, the carbohydrates derived from sweet potatoes offer sustained energy.

During the recovery period, your body requires additional fuel to rebuild muscle tissues, and this sustained energy aids in muscle recovery after your workout.

• Anti-oxidation: Vitamin C plays a critical role in the production of collagen, a valuable protein that aids in developing and reinforcing connective tissues. These tissues support your muscles, enabling them to repair and grow effectively.

• Increased Muscle Function: Potassium helps in communication between your brain and muscles. It also aids in maintaining the right fluid equilibrium within your muscle cells, This hydration process promotes protein synthesis, the procedure of constructing fresh muscle tissue.

• Enzyme Efficiency: Manganese is a co-factor for several enzymes involved in protein synthesis and metabolism. Enzymes act as catalysts, speeding up reactions in your body and ensuring efficient processing of protein and energy production for muscle building.

• Better Protein Absorption: Sweet potato fiber acts as a prebiotic, feeding the good bacteria in your gut and producing beneficial short-chain fatty acids (SCFAs).

SCFAs improve intestinal health, leading to more efficient nutrient absorption and overall metabolism – this means better use of protein and other nutrients for muscle growth and repair.

Pro tip: To provide your body with a full range of muscle-building micronutrients, don’t forget to include iron-rich foods such as beef, lentils, and leafy vegetables, as well as zinc-rich sources like nuts and seeds, in addition to your potatoes.

Remember: Consult your nutritionist for personalized guidance on optimizing your diet for your fitness goals.

Health Benefits of Sweet Potatoes

Due to a solid nutrient profile, while they may lack protein, sweet potatoes can offer the following health benefits:

Eye Health: Sweet potatoes are rich in beta-carotene, which your body converts it into vitamin A. This vitamin plays a vital role in maintaining healthy vision by ensuring the proper functioning of the eye’s retina, the light-sensitive part.

Immunity Boost: A sweet potato is an excellent source of vitamin C (about 2.4mg per 100g). This vitamin is a potent antioxidant that plays a vital role in producing collagen. This protein forms the structural foundation of your skin, blood vessels, and bones, boosting your immunity.

Improved Cardiovascular System: High potassium content from sweet potatoes assists in controlling blood pressure and promoting proper nerve and muscle function.

It acts as a natural counterbalance to sodium, lowering the chances of developing hypertension, heart disease, and stroke.

Improved Metabolism: A sweet potato is a great source of dietary fiber. This nutrient helps with digestion and prevents constipation by nourishing the beneficial bacteria in your gut microbiome.

This is beneficial for a strong immune system and more efficient absorption of nutrients.

Beneficial for Various Body Functions: Sweet potatoes come with a good amount (about 0.26mg per 100g) of manganese – a trace mineral critical for metabolism, regulating blood sugar levels, and antioxidation of enzymes that safeguard your cells.

How Many Sweet Potatoes Should You Eat Per Day?

Factor	(Approx.) Amount per day (g)	Number of medium-Sized (fist-sized) sweet potatoes per day	Notes
Weight Maintenance (Male, 150 lbs)	150-200	1-2	Adjust based on activity level and overall calorie needs.
Weight Maintenance (Female, 150 lbs)	100-150	1-1.5	Adjust based on activity level and overall calorie needs.
Muscle Building (Both sexes)	200-300	2-3	Prioritize protein intake, but sweet potatoes provide complex carbs for energy and muscle recovery. Adjust based on training intensity and overall calorie needs.
Muscle Building (Both sexes)	150-200	1-1.5	Adjust based on individual calorie needs and consider additional complex carbs.
Weight Loss (Both sexes)	50-100	0.5-1	Include in moderation within a calorie deficit plan. Focus on protein and fiber-rich vegetables. Adjust based on calorie deficit and overall food choices.
Weight Loss (Both sexes)	30-50	0.25-0.5	Prioritize low-calorie vegetables, moderate protein, and adjust based on overall calorie goals.

The recommended amount of sweet potatoes you should eat daily depends on factors like gender, weight, fitness goal, etc. So a ‘’one-size-fits-all’’ type of answer doesn’t exist.

However, you shouldn’t eat more than one whole, medium-sized (approx. a fist-sized one) sweet potato daily. Unless your nutritionist recommends it for additional protein intake.

Remember: For personalized guidance, consult your nutritionist or doctor. They can assess your needs and health conditions, providing specific recommendations for a safe and healthy dietary plan.

Quick and Simple Recipes With Sweet Potatoes

To help you make delicious meals with sweet potatoes, I’ve prepared some quick, simple, homemade recipes to share with you.

Time to bake (and roast) some sweet potatoes!

Spicy Black Bean & Quinoa Stuffed Sweet Potatoes

Ingredients:

• 2 medium sweet potatoes
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup diced red bell pepper
• 1/4 cup chopped red onion
• 1 clove garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• Salt and pepper to taste
• Cilantro, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Pierce the sweet potatoes with a fork a few times, then bake for 45-50 minutes or until tender.
2. While the potatoes bake, heat olive oil in a pan over medium heat. Add garlic, red onion, and bell pepper. Cook for 5 minutes or until softened.
3. Add black beans, quinoa, chili powder, cumin, paprika, salt, and pepper. Stir to combine and cook for another 5 minutes.
4. Once the sweet potatoes are cooked, slice them and top with the quinoa mixture. Garnish with chopped cilantro, if desired.

Average protein per serving: 15g

Sweet Potato Protein Pancakes

Ingredients:

• 1 medium sweet potato, peeled and grated
• 1/2 cup cottage cheese
• 1/4 cup rolled oats
• 1 egg
• 1/2 teaspoon cinnamon
• 1/4 teaspoon baking powder
• Pinch of salt

Instructions:

1. In a large bowl, combine grated sweet potato, cottage cheese, oats, egg, cinnamon, baking powder, and salt. Mix well until a batter forms.
2. Heat a lightly oiled skillet over medium heat. Pour batter into 1/4 cup portions, forming pancakes.
3. Cook for 2-3 minutes per side or until golden brown and cooked through.
4. Serve with your favorite toppings, like berries, nut butter, or maple syrup.

Average protein per serving: 10g

Creamy Curry Chickpea Sweet Potato Bowls

Ingredients:

• 1 medium sweet potato, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1/2 cup chopped red onion
• 1 clove garlic, minced
• 1 tablespoon curry powder
• 1/2 teaspoon turmeric
• 1/4 teaspoon ground ginger
• 1 cup coconut milk
• Salt and pepper to taste
• Cilantro, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil and spread on a baking sheet. Roast for 20-25 minutes or until tender.
2. While the potatoes roast, heat olive oil in a pan over medium heat. Add onion and garlic. Cook for 5 minutes or until softened.
3. Add curry powder, turmeric, and ginger. Cook for 1 minute, stirring constantly.
4. Pour in coconut milk and bring to a simmer. Add chickpeas and simmer for 5 minutes. Season with salt and pepper.
5. Serve roasted sweet potatoes over the chickpea curry sauce. Garnish with chopped cilantro, if desired.

Average protein per serving: 12g

Smoked Salmon & Avocado Sweet Potato Toast

Ingredients:

• 1 medium sweet potato, thinly sliced
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 slices whole-wheat bread, toasted
• 1/4 avocado, sliced
• 2 ounces smoked salmon, thinly sliced
• 1 tablespoon lemon juice
• Fresh dill, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potato slices with olive oil and season with salt and pepper. Spread on a baking sheet and roast for 15-20 minutes or until tender and slightly crispy.
2. While the sweet potatoes roast, toast the bread slices.
3. Spread avocado slices on the toast.
4. Top with roasted sweet potatoes, smoked salmon, and a squeeze of lemon juice.
5. Garnish with fresh dill weed (optional)

Average protein per serving: 18g

Remember: Leftover roasted sweet potatoes can be used in various ways, from salads and wraps to breakfast bowls and stir-fries. So don’t waste that precious protein, and get creative!