1 piece (medium) of Boiled purple sweet potato (130 g) has 99 calories. That works out to 76 calories per 100 g. It contains 23 g of carbs, 1.8 g of protein, 0.1 g of fat and 3.3 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

What is Boiled purple sweet potato?

Boiled purple sweet potato is the purple-fleshed variety of sweet potato cooked in water until tender. Sweet potatoes originated in the Americas, and purple varieties are now grown in several parts of the world. Its flavour is gently sweet, and the vivid colour comes from natural pigments.

The flesh turns soft and moist, making it easy to serve warm or chilled, mashed, or cut into salads. In places where sweet potatoes are a familiar staple, it often appears as a simple side dish; elsewhere, it works much like other cooked root vegetables alongside fish, meat, or beans. It provides fibre and potassium, as well as anthocyanin pigments. For a lighter serving, keep it simply boiled and pair it with a tangy yoghurt or citrus dressing.

Boiled purple sweet potato Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

17.7g

· 6% DV

Protein

1.4g

· 3% DV

Fat

0.1g

· 0% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 92% · Protein 7% · Fat 1%

Boiled purple sweet potato Vitamins & Minerals

Vitamins

Vitamin C

12.8mg · 14% DV

0.21mg · 12% DV

Vitamin A

70µg · 8% DV

0.42mg · 8% DV

Minerals

Potassium ⭐

270mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Magnesium

18mg · 4% DV

How Nutritious Is Boiled purple sweet potato?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Boiled purple sweet potato Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled purple sweet potato

To burn the 76 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled purple sweet potato Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Boiled purple sweet potato Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled purple sweet potato Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Boiled purple sweet potato Fat Profile

SATURATED

0.02g

MONOUNSATURATED

POLYUNSATURATED

0.03g

Compare Boiled purple sweet potato

🍠vs🍅

Boiled purple sweet potato vs Tomato58 kcal more per 100 g

→🍠vs🥗

Boiled purple sweet potato vs Mixed Green Salad58 kcal more per 100 g

→🍠vs🫑

Boiled purple sweet potato vs Red Pepper45 kcal more per 100 g

→🍠vs🥄

Boiled purple sweet potato vs Boiled Beetroot32 kcal more per 100 g

→

Foods Similar to Boiled purple sweet potato

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Boiled purple sweet potato

Does boiled purple sweet potato taste different from orange sweet potato?

Yes, boiled purple sweet potato can taste different from orange sweet potato, though the exact flavor varies by variety. Purple varieties are often described as mildly sweet and earthy, and their flesh may feel denser or drier after boiling.

Why is boiled purple sweet potato purple?

Boiled purple sweet potato gets its color from anthocyanins, the same family of pigments found in foods such as purple cabbage and berries. Some pigment can seep into the cooking water, so the potato may look less vivid after boiling.

Can you eat the skin of boiled purple sweet potato?

Yes, you can eat the skin of boiled purple sweet potato. Scrub it well under running water before cooking, and remove any damaged areas; if you prefer a smoother texture, the skin is usually easier to peel once cooked.

How do you know when boiled purple sweet potato is done?

Boiled purple sweet potato is done when a fork or thin knife slides easily into the thickest part. Check a larger piece rather than relying on appearance, since the deep purple flesh can make surface color a poor guide to doneness.

How should you store boiled purple sweet potato?

Store boiled purple sweet potato in a covered container in the refrigerator once it has cooled, and eat it within a few days. Discard it if you notice mold, an unusual smell, or a slimy surface.

Can boiled purple sweet potato be frozen?

Yes, boiled purple sweet potato can be frozen. Let it cool, portion it into an airtight freezer-safe container, and thaw it in the refrigerator; freezing may soften its texture, so thawed pieces work especially well in mash or soup.

Does boiling reduce the nutrients in purple sweet potato?

Boiling can move some water-soluble compounds from purple sweet potato into the cooking water, while heat also changes other nutrients. Keep the pieces fairly large and the skin on during cooking to limit leaching, and use the water in a soup if suitable.

How can you use boiled purple sweet potato?

Boiled purple sweet potato can be mashed, added to salads, or served as a side dish with beans, eggs, fish, or meat. Its vivid color also works in soups and baked goods, but it can tint other ingredients purple.

Is boiled purple sweet potato good for people with diabetes?

Boiled purple sweet potato contains carbohydrates and can raise blood sugar, so portion size and the rest of the meal matter. If you have diabetes, ask your clinician or dietitian how to fit it into your individual meal plan.

Does boiled purple sweet potato help with weight loss?

Boiled purple sweet potato can make a meal more filling because it contains fiber, but it does not cause weight loss by itself. Pairing it with vegetables and a protein source can make a satisfying meal without relying on fried toppings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026