1 serving (130 grams) contains 143 calories, 1.7 grams of protein, 5.6 grams of fat, and 21.8 grams of carbohydrates.
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Nutrition Information
Calories |
275 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 13% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 7.5 mg | 2% | |
| Sodium | 467.5 mg | 20% | |
| Total Carbohydrates | 42 g | 15% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 13.6 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 65 mg | 5% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 547.5 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled sweet potato
Boiled sweet potato is a root vegetable native to Central and South America, often included in traditional cuisines across Africa, Asia, and the Americas. With a naturally sweet flavor and soft texture, it is enjoyed as a staple food and side dish. Sweet potatoes are rich in complex carbohydrates, dietary fiber, and an impressive range of micronutrients, including vitamin A, vitamin C, potassium, and manganese. A 100-gram serving of boiled sweet potato contains about 86 calories, making it a nutrient-dense yet low-calorie food. Its high content of beta-carotene—the precursor to vitamin A—makes it particularly beneficial for eye health and immune function. It also provides antioxidants that combat oxidative stress in the body, making this tuber a versatile and highly nutritious food choice.
Health Benefits
- Supports eye health due to its high beta-carotene content, which converts to vitamin A in the body.
- Promotes healthy digestion as it provides about 2.5 grams of dietary fiber per 100 grams.
- Maintains cardiovascular health with potassium, which helps regulate blood pressure and fluid balance.
- Boosts immunity through its vitamin C content, which contributes to the production of white blood cells.
- Provides antioxidants like polyphenols, reducing oxidative stress and inflammation in the body.
Dietary Considerations
Selection and Storage
Store boiled sweet potatoes in an airtight container in the refrigerator for up to 5 days. Reheat as needed or incorporate into soups, salads, or baked dishes.
Common Questions About Boiled sweet potato Nutrition
Is boiled sweet potato high in protein?
Boiled sweet potato is not high in protein; it contains approximately 1.4 grams of protein per 100 grams serving. It is primarily a carbohydrate-rich food.
Can I eat boiled sweet potato on a keto diet?
Boiled sweet potato is not suitable for a keto diet due to its high carbohydrate content, with around 20 grams of carbs per 100 grams. Keto diets typically avoid starchy foods like sweet potatoes.
What are the health benefits of boiled sweet potato?
Boiled sweet potato is rich in beta-carotene, which is converted into vitamin A and supports eye health and immunity. It is also high in fiber, aiding digestion, and contains vital minerals like potassium for heart health.
What is the recommended serving size for boiled sweet potato?
A typical recommended serving size is about 100-150 grams, which provides around 90-120 calories, making it a nutrient-dense and filling side dish.
How does boiled sweet potato compare to regular potato?
Boiled sweet potato is slightly sweeter and higher in beta-carotene compared to regular potatoes. Sweet potatoes have fewer calories and a lower glycemic index, making them a healthier choice for blood sugar management.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Boiled sweet potato DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
