Candied Yams vs Sweet Potato: Calories and Nutrition Compared (2026)

Sweet potato, with 1.4 g of protein, is higher in protein than candied yams, which has 0.9 g. Sweet potato is lower in calories at 76, compared to 150 in candied yams.

Candied yams and sweet potatoes are popular side dishes, each with unique flavors and nutritional benefits. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Candied Yams and Sweet Potato?

Candied yams are typically sweet potatoes cooked with sugar and spices, resulting in a sweet, flavorful dish. They are often served during holidays and special occasions. Sweet potatoes are root vegetables known for their sweet taste and vibrant orange color. They are versatile and can be prepared in various ways, including baking, boiling, and frying.

Candied Yams vs Sweet Potato: Nutrition Side by Side

The following table provides a side-by-side comparison of candied yams and sweet potatoes, highlighting their nutritional content.

Nutrient (per 100 g)	Candied yams	Sweet potato (boiled)
Calories	150 kcal	76 kcal
Protein	0.9 g	1.4 g
Carbs	33 g	17.7 g
Sugar	18 g	5.7 g
Fat	2.5 g	0.1 g
Fiber	2.5 g	2.5 g
Sodium	130 mg	27 mg

Which Is Better, Candied Yams or Sweet Potato?

For weight loss: Sweet potato has 76 calories, making it a lower-calorie option compared to candied yams, which contain 150 calories.

For muscle and protein: Sweet potato offers 1.4 g of protein, while candied yams provide only 0.9 g.

For low-carb or low-sugar: Candied yams have 33 g of carbohydrates and 18 g of sugar, significantly higher than sweet potato's 17.7 g of carbohydrates and 5.7 g of sugar.

How to Track Candied yams and Sweet potato Accurately

Portion sizes and macro content can be easily misjudged, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g: Candied yams from Open Food Facts (aggregated plain entries), Sweet potato from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Sweet potato has 1.4 g of protein, while candied yams have 0.9 g of protein.

Which has fewer calories?

Sweet potato has 76 calories, whereas candied yams have 150 calories.

What is the sugar content of candied yams?

Candied yams contain 18 g of sugar per 100 g.

How much fiber is in sweet potato?

Sweet potato has 2.5 g of fiber per 100 g.

What is the fat content of candied yams?

Candied yams contain 2.5 g of fat per 100 g.

What are the carbohydrate levels in sweet potato?

Sweet potato contains 17.7 g of carbohydrates per 100 g.

Key Takeaways

• Candied yams have 150 calories per 100 g.
• Sweet potato has 76 calories per 100 g.
• Candied yams contain 0.9 g of protein.
• Sweet potato contains 1.4 g of protein.
• Candied yams have 18 g of sugar per 100 g.
• Sweet potato has 5.7 g of sugar per 100 g.