Sweet potatoes are a delicious and nutritious vegetable that can be prepared in many ways. When cooking sweet potatoes, it’s helpful to know how they translate between different units of measurement, such as pounds to cups. If you’ve ever wondered how many cups are in a pound of cooked sweet potato, read on for the answer!
Quick Answer
There are approximately 2.5 to 3 cups of cooked, mashed sweet potato per pound. This converts to:
- 1 pound sweet potato = 2.5 to 3 cups mashed
- 1 cup mashed sweet potato = 0.33 to 0.4 pound
The exact amount can vary slightly depending on the size and moisture content of the sweet potatoes. Expect more cups per pound if the sweet potatoes are smaller or drier.
Calculating Cups per Pound of Sweet Potato
To estimate how many cups are in a pound of cooked sweet potato, we need to consider a few factors:
- The weight of an average medium sweet potato
- How much potato is lost to waste during cooking and peeling
- How tightly the sweet potato is packed when mashed
Let’s look at each of these in more detail:
Average Sweet Potato Size
A medium sweet potato weighs approximately 5-6 ounces on average. There are 16 ounces in 1 pound. So it takes about 3 medium potatoes to make 1 pound.
Waste and Peel Loss
When sweet potatoes are cooked and peeled, some of the potato is lost. You can expect around 20-30% waste from peels and cooking water.
For 1 pound of uncooked sweet potatoes, you’ll end up with about 0.7 to 0.8 pounds of cooked, peeled potato to mash.
Cup Measure When Mashed
When mashed, 1 cup of sweet potato weighs between 5-6 ounces depending on how tightly it is packed.
Using 0.7 – 0.8 pounds (11-13 ounces) of cooked sweet potato per pound, this gives us:
- 11 oz = approx 2 cups mashed
- 13 oz = approx 2.5 cups mashed
Therefore, 1 pound of sweet potatoes results in 2 to 2.5 cups once cooked, peeled, and mashed.
Cup Volume Can Vary
The exact volume will depend on a few factors:
- Potato size – Smaller sweet potatoes have less waste than larger ones.
- Peeling method – Deep peeling removes more flesh.
- Cooking method – Boiling can cause more nutrients to leach out.
- Moisture content – Drier potatoes take up less volume.
- How finely mashed – Smoother mashing packs more densely.
For example, a pound of small, thinly peeled, oven-roasted sweet potatoes that are mashed smoothly could yield 3 cups or more.
On the other hand, larger sweet potatoes that are deeply peeled, boiled, and roughly mashed could be around 2 to 2.25 cups per pound.
Weights of Sweet Potato in Cups
The weight of sweet potato per cup also varies based on the factors above. Here are some general guidelines for mashed sweet potato:
- 1 tightly packed cup = approx 6 ounces (170g)
- 1 loosely packed cup = approx 5 ounces (142g)
So for 1 pound sweet potato, you get:
- 2 tightly packed cups = 12 oz (340g)
- 2.5 loosely packed cups = 13 oz (397g)
Volume in Cups for Other Forms
Besides mashed, sweet potatoes can be sliced, cubed or left whole. The cups per pound changes based on form:
| Form | Cups per Pound |
|---|---|
| Mashed | 2.5 to 3 cups |
| Sliced 1/4″ thick | 3 to 3.5 cups |
| Cubed 1/2″ pieces | 4 to 4.5 cups |
| Whole, skins on | 4 to 5 cups |
When slicing, cubing or leaving whole, less potato is lost to waste compared to mashing. The pieces also don’t pack as densely, resulting in more cups per pound.
Weight of Sweet Potatoes in Common Measures
For convenience, here are some common measures of sweet potato and their corresponding weights:
| Measure | Weight (oz) | Weight (g) |
|---|---|---|
| 1 small sweet potato (5″ long) | 5 | 142 |
| 1 medium sweet potato (6-7″ long) | 6 | 170 |
| 1 large sweet potato (8″ long+) | 9 | 255 |
| 1 cup, mashed | 5 to 6 | 142 to 170 |
| 1 cup, 1/2″ cubes | 4 to 5 | 113 to 142 |
Tips for Measuring Sweet Potatoes
Here are some tips when working with sweet potatoes:
- Weigh unpeeled sweet potatoes for the most accurate measurements.
- Choose uniformly medium-sized sweet potatoes to reduce variability.
- Roast instead of boiling to maximize potato flesh.
- Chop and mash thoroughly for smoothest consistency.
- Use gently packed cup measures for mashed potatoes.
- Refer to weights instead of volumes for best precision.
Cooking with Sweet Potatoes
Knowing the cup measurements for sweet potatoes makes it easy to substitute them into recipes. Here are some serving ideas:
- Mash with butter, cinnamon, and nutmeg for a side dish.
- Puree with chicken stock for sweet potato soup.
- Toss cubed sweet potatoes with olive oil, cumin, and chili powder and roast.
- Whisk mashed sweet potatoes into pancake or waffle batter.
- Mix sliced sweet potatoes into a hearty chicken stew.
- Make sweet potato fries by cutting into wedges, coating in oil, and baking.
Sweet potatoes pair well with smoked paprika, ginger, maple syrup, nuts, coconut milk, greens, beans, eggs, and lean proteins like turkey, chicken, and fish.
Nutrition Information
Sweet potatoes are highly nutritious. Here’s how they compare to regular white potatoes per 100g cooked weight:
| Nutrient | Sweet Potato | White Potato |
|---|---|---|
| Calories | 90 | 93 |
| Carbs | 20.1g | 20.1g |
| Fiber | 3g | 1.8g |
| Sugars | 4.2g | 0.9g |
| Beta carotene | ++ | tr |
| Vitamin C | ++ | + |
| Potassium | 337mg | 421mg |
Sweet potatoes have more fiber, beta carotene, and vitamin C. White potatoes have slightly more potassium.
The Bottom Line
So how much cooked sweet potato is in a pound? The answer is approximately 2.5 to 3 cups when mashed.
This translates to:
- 1 pound sweet potato = 2.5 to 3 cups mashed
- 1 cup mashed = around 0.33 to 0.4 pound
The exact amount can vary based on potato size, cooking method, moisture content, and how finely mashed. In any recipe, weights will give the most consistent results.
Sweet potatoes are very versatile and can be mashed, sliced, cubed or roasted whole. They have an amazing sweet flavor and are packed with nutrition like fiber, vitamins, and antioxidants.
