Boiled Sweet Potato Calories: Exact Count Per Serving (2025)

A medium boiled sweet potato (130g) contains approximately 112 calories, with 26g of carbohydrates, 2.3g of fiber, and delivers more than 400% of your daily vitamin A requirement. This nutrient-dense food provides sustained energy with a low glycemic index of 44.

Understanding the precise nutritional profile of boiled sweet potatoes helps health-conscious eaters make informed dietary choices. Unlike fried or roasted preparations, boiling preserves maximum water-soluble nutrients while creating a versatile base for balanced meals. This guide delivers science-backed calorie information and practical usage tips verified through authoritative nutritional databases.

Calorie Breakdown by Serving Size

Calorie content varies based on portion size and preparation method. The USDA FoodData Central database provides these verified measurements for plain boiled sweet potatoes without added fats or seasonings:

Serving Size	Calories	Carbohydrates	Fiber	Vitamin A (RAE)
100g (3.5 oz)	86 kcal	20.1g	3.0g	14187 IU
Medium (130g)	112 kcal	26.1g	3.9g	18443 IU
Large (180g)	155 kcal	36.2g	5.4g	25475 IU
1 cup cubes (200g)	172 kcal	40.2g	6.0g	28374 IU

Source: USDA FoodData Central Entry #170295

How Boiling Compares to Other Cooking Methods

Cooking technique significantly impacts nutritional value. Boiling preserves more water-soluble vitamins than baking or frying, though some nutrients leach into cooking water:

Preparation Method	Calories (130g)	Vitamin C Retention	Vitamin A Retention	Glycemic Index
Boiled with skin	112	92%	95%	44
Baked	131	76%	89%	63
Microwaved	118	88%	92%	50
Fried	185	65%	82%	76

Research from the Journal of Food Science and Technology confirms that boiling sweet potatoes with skin intact preserves the highest levels of antioxidants compared to other methods. The cooking water absorbs some nutrients, so consider using it in soups or sauces to capture those benefits.

Practical Portion Guidance for Different Goals

Understanding appropriate serving sizes helps align sweet potato consumption with specific health objectives:

• Weight management: Stick to 100-130g portions (86-112 calories) as a carbohydrate source in balanced meals
• Muscle recovery: Combine 150g boiled sweet potato (129 calories) with 30g protein within 45 minutes post-workout
• Blood sugar control: Pair 100g portions with 15g healthy fats and 20g protein to lower glycemic impact
• Vitamin A optimization: Just 80g provides 100% of daily vitamin A needs for adults

Maximizing Nutritional Benefits Through Proper Preparation

Follow these evidence-based techniques to preserve maximum nutrients when boiling sweet potatoes:

1. Keep skins on: The skin contains nearly half the fiber and significant antioxidant compounds
2. Cut uniformly: Even pieces ensure consistent cooking without overcooking smaller portions
3. Start in cold water: Gradually heating prevents starch rupture that causes nutrient loss
4. Don't overcook: Remove at 90-95°C internal temperature (about 20-25 minutes for medium pieces)
5. Repurpose cooking liquid: Use the nutrient-rich water in soups, stews, or as a cooking liquid for grains

A 2023 study in Food Chemistry demonstrated that boiling sweet potatoes for 20 minutes preserves 92% of beta-carotene compared to 78% retention after 45 minutes of baking. The research also confirmed that keeping the skin intact increases anthocyanin content by 27% in purple varieties.

Common Misconceptions About Sweet Potato Calories

Several myths persist about sweet potato nutrition that deserve clarification:

• "Sweet potatoes are high sugar": While naturally sweet, a medium boiled sweet potato contains only 5.7g of natural sugars with 3.9g of fiber that slows absorption
• "All cooking methods destroy nutrients": Boiling actually increases bioavailability of certain carotenoids by breaking down cell walls
• "Sweet potatoes cause weight gain": Their high fiber and water content creates greater satiety per calorie than refined carbohydrates
• "The color determines nutrition": Orange varieties excel in vitamin A, while purple types offer superior anthocyanins - both are nutrient-dense options

Smart Ways to Include Boiled Sweet Potatoes in Your Diet

Incorporate this nutrient powerhouse into meals with these practical approaches:

• Add cooled boiled cubes to salads for natural sweetness and texture
• Mash with a touch of cinnamon instead of sugar for a healthy dessert
• Use as a base for buddha bowls paired with leafy greens and lean protein
• Create nutrient-dense baby food by blending with breast milk or formula
• Substitute for regular potatoes in soups and stews for added nutrition

Registered dietitians recommend pairing boiled sweet potatoes with healthy fats like avocado or olive oil to enhance absorption of fat-soluble vitamins. The Academy of Nutrition and Dietetics notes that this simple combination can increase vitamin A absorption by up to 50%.

How many calories in a boiled sweet potato with skin?

A medium boiled sweet potato with skin (130g) contains approximately 112 calories. The skin contributes significant fiber and nutrients, adding about 0.7g of additional fiber compared to peeled versions. Keeping the skin on increases overall nutritional value while adding minimal calories.

Are boiled sweet potatoes good for weight loss?

Yes, boiled sweet potatoes can support weight loss when consumed in appropriate portions. With 112 calories for a medium potato and 3.9g of fiber, they provide high satiety per calorie. Their low glycemic index (44) helps maintain stable blood sugar levels, reducing cravings. Dietitians recommend 100-130g portions as part of balanced meals for effective weight management.

Does boiling sweet potatoes reduce their nutritional value?

Boiling actually preserves or enhances certain nutrients compared to other cooking methods. It maintains 92% of vitamin C and 95% of vitamin A when cooked properly with skin intact. Water-soluble nutrients may leach into cooking water, so using that liquid in soups captures those benefits. Research shows boiling increases beta-carotene bioavailability by breaking down cell walls while preserving more antioxidants than baking or frying.

How does the calorie count change if I eat the skin?

Eating the skin adds minimal calories (approximately 5-7 extra calories for a medium sweet potato) while providing significant nutritional benefits. The skin contains nearly half the fiber content and valuable antioxidants. A medium boiled sweet potato with skin contains about 112 calories versus 107 calories without skin, but the additional 0.7g of fiber and nutrient density make keeping the skin highly recommended for maximum health benefits.