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Sweet Potato (Boiled) Calories
Vitamin C, fiber, potassium, low fat
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sweet Potato (Boiled) (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 921.7 µg of Vitamin A covers 102% of the Daily Value. Its glycemic index is 46 (medium), so it raises blood sugar at a moderate pace.
What is Sweet Potato (Boiled)?
Boiled sweet potato is the softened root of a plant native to the Americas, usually peeled, cut into pieces and simmered until tender. Its flesh may be orange, cream or purple, depending on the variety; the orange kind has a naturally sweet, mellow flavour.
Serve it warm as a simple side, mash it into a bowl, or add cooled chunks to salads. It is common in home cooking across the Americas and is also an easy addition to meals elsewhere. With about 2.5 g of fibre per 100 g and very little fat, it makes a filling, plant-based side. For a brighter finish, add lemon or herbs rather than a rich sauce.
Sweet Potato (Boiled) Nutrition Facts
Selected: 100 g
76
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%
Sweet Potato (Boiled) Vitamins & Minerals
Vitamins
Vitamin A
709µg · 79% DV
B5
0.8mg · 16% DV
Vitamin C
12.8mg · 14% DV
B6
0.21mg · 12% DV
Minerals
Potassium ⭐
230mg · 7% DV
Iron
1mg · 6% DV
Phosphorus
32mg · 5% DV
Magnesium
18mg · 4% DV
How Nutritious Is Sweet Potato (Boiled)?
Nutrient density
High
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
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.
Sweet Potato (Boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet Potato (Boiled)
To burn the 76 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Sweet Potato (Boiled) 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 Sweet Potato (Boiled) Contain Allergens?
No known major allergens
Which Diets Is Sweet Potato (Boiled) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sweet Potato (Boiled) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Sweet Potato (Boiled)
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Frequently Asked Questions About Sweet Potato (Boiled)
Is boiled sweet potato good for you?
Yes, boiled sweet potato is a nutritious choice that provides fiber and potassium. Boiling keeps preparation simple without added oil, and pairing it with a protein-rich food can make a more filling meal.
How do you boil sweet potato?
Rinse the sweet potato and peel it if you prefer, then leave it whole or cut it into evenly sized pieces. Cover it with water, simmer until a fork slides in easily, and drain.
How long does it take to boil sweet potato?
Sweet potato chunks usually take about 15–20 minutes to become tender; whole ones take longer. Timing varies with size, so test the thickest part with a fork rather than relying on the clock alone.
Can you eat the skin of boiled sweet potato?
Yes, you can eat the skin of boiled sweet potato after washing it well. The skin adds fiber, but it is also easy to remove after cooking if you prefer a smoother texture.
Should you peel sweet potato before boiling it?
No, peeling sweet potato before boiling is optional. Cooking it with the skin on can help the pieces hold their shape, while peeling it afterward is often easier once it is tender.
How long does boiled sweet potato last in the fridge?
Boiled sweet potato keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell or visibly changes in texture.
Can you freeze boiled sweet potato?
Yes, boiled sweet potato freezes well. Let it cool, portion it into airtight containers, and freeze; thawed pieces may be softer, so they work especially well in soups, mash, and casseroles.
Does boiled sweet potato raise blood sugar?
Yes, boiled sweet potato can raise blood sugar because it contains carbohydrates. People with diabetes can include it according to their meal plan and portion needs; a clinician or dietitian can help tailor that plan.
Is boiled sweet potato good for weight loss?
Boiled sweet potato can fit into a weight-loss meal because its fiber can help make the meal satisfying. It is not a weight-loss food by itself; portion size and what you serve with it also matter.
Can dogs eat boiled sweet potato?
Yes, dogs can have a small amount of plain, fully cooked sweet potato as an occasional treat. Remove the skin if it is difficult for your dog to digest, and avoid salt, butter, and seasonings.
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Nutrition data compiled from USDA FoodData Central and scientific sources.