How Many Calories in 100g of Boiled Sweet Potatoes?

Depending on whether the peel is included, a 100g serving of boiled sweet potatoes contains between 76 and 94 calories, making it a low-calorie, nutrient-rich food. This article provides a comprehensive look at the specific calorie count and the myriad of health benefits associated with boiled sweet potatoes.

Quick Summary

A 100g portion of boiled sweet potatoes offers 76 to 94 calories, rich in vitamins A and C, fiber, and potassium, varying slightly based on the peel.

Key Points

• Calorie Count: A 100g portion of boiled sweet potatoes provides approximately 76-94 calories, depending on whether the skin is included.

• Nutrient Retention: Boiling is an effective way to preserve vital nutrients like beta-carotene and vitamin C, with better retention than baking.

• Lower Glycemic Index: Longer boiling times can lower the glycemic index of sweet potatoes, leading to a more stable blood sugar response.

• Rich in Fiber: The high dietary fiber content aids in digestion, promotes healthy gut bacteria, and increases feelings of fullness.

• Antioxidant Power: Sweet potatoes are excellent sources of antioxidants, including beta-carotene, which converts to vitamin A and boosts immunity.

• Versatile and Healthy: Easy to boil and incorporate into various dishes, making it a simple addition to a nutritious diet.

Calorie Breakdown: Boiled Sweet Potatoes

Determining the precise calorie count for boiled sweet potatoes can vary slightly depending on whether the skin is removed. A 100g serving is approximately one-third of a medium-sized cooked sweet potato. According to various nutritional sources, the calorie count is as follows:

• Boiled sweet potato with peel (100g): Contains approximately 94 calories.
• Boiled sweet potato without peel (100g): Contains approximately 76 calories.

This difference highlights that a small number of calories and nutrients are contained within the skin. This calorie density is relatively low, especially when compared to processed snacks or other high-calorie foods, making it an excellent addition to a balanced diet.

Macronutrient and Micronutrient Profile

Beyond just calories, sweet potatoes offer a wealth of nutrients. A 100g serving of boiled, peeled sweet potato typically contains:

• Carbohydrates: 18g, with approximately 2g of fiber.
• Protein: 1g.
• Fat: 0.1g.
• Vitamin A: A significant amount, primarily from beta-carotene, which is a powerful antioxidant.
• Vitamin C: Provides a portion of your daily recommended intake.
• Potassium: Essential for blood pressure control and overall cardiovascular health.
• Manganese: A trace mineral crucial for metabolic function.

Health Benefits of Boiled Sweet Potatoes

Boiling is one of the best cooking methods for sweet potatoes to maximize their nutritional value. Research has shown that boiling can actually help retain more beta-carotene and make it more absorbable for the body compared to baking. Furthermore, boiling, especially for longer periods, can lower the glycemic index (GI), causing a slower, more gradual rise in blood sugar levels.

Benefits include:

• Improved Digestion: The high fiber content promotes healthy gut bacteria and aids in regular bowel movements.
• Enhanced Immunity: Rich in antioxidants like beta-carotene and vitamin C, sweet potatoes help boost the immune system and protect against cellular damage.
• Weight Management Support: Their high water and fiber content contribute to a feeling of fullness, which can help control appetite and support weight loss efforts.
• Eye Health: The beta-carotene in sweet potatoes is converted by the body into vitamin A, which is essential for vision.

Comparison: Boiled vs. Baked Sweet Potatoes

While both boiling and baking are healthy ways to cook sweet potatoes, there are some notable nutritional differences. Baking concentrates the sugars, often resulting in a sweeter taste and a higher glycemic index.

Feature	Boiled Sweet Potato (100g, peeled)	Baked Sweet Potato (100g, with skin)
Calories	~76 kcal	~90 kcal
Carbohydrates	18g	21g
Fiber	2g	3.3g
Glycemic Index (GI)	Lower	Higher
Nutrient Retention	Better retention of beta-carotene and vitamin A	Some loss of antioxidants, especially in the peel

Simple Ways to Enjoy Boiled Sweet Potatoes

Boiling sweet potatoes is a straightforward process that makes them versatile for many meals. Here is a simple recipe and serving ideas:

Recipe: How to Boil Sweet Potatoes

1. Wash and Prep: Scrub sweet potatoes thoroughly. You can boil them whole with the skin on or peel and chop them into 1-2 inch cubes for a faster cook time.
2. Boil: Place the sweet potatoes in a pot and cover with enough water to submerge them completely. Bring to a boil, then reduce heat to a simmer. For cubes, simmer for 15-20 minutes, or for whole potatoes, 30-40 minutes, until fork-tender.
3. Drain: Drain the water using a colander.

Serving Suggestions

• Mashed: Mash the boiled sweet potatoes with a little milk or butter and seasoning for a simple side dish.
• Roasted: Cut boiled sweet potatoes into cubes, toss with olive oil and spices, then roast for 15-20 minutes for a crispy texture.
• In Salads: Add chilled, cubed boiled sweet potatoes to a green salad or grain bowl for a filling and nutritious boost.
• Sweet Potato Chaat: Create a tangy and sweet snack with boiled sweet potatoes, spices, and lime juice.
• Smoothies: Blend cooked and cooled sweet potato with fruits and yogurt for a nutritious smoothie.

Conclusion

In summary, a 100g serving of boiled sweet potatoes is a low-calorie food, ranging from 76 to 94 calories depending on whether the peel is consumed. This cooking method is highly effective for preserving valuable nutrients, such as beta-carotene, and can also help lower the glycemic index. Adding boiled sweet potatoes to your diet offers significant health benefits, from supporting digestion and weight management to boosting your immune system. Its versatility in the kitchen makes it easy to incorporate into a wide range of healthy and delicious meals.

For more detailed nutritional information on sweet potatoes, you can refer to the USDA FoodData Central website.

Frequently Asked Questions

Does boiling sweet potatoes change their calorie count?

Boiling itself does not significantly alter the inherent calorie count. The main change in calorie and nutrient content per gram comes from water absorption and loss during cooking, but the overall nutritional value remains largely intact.

Is it better to eat boiled sweet potatoes with or without the skin?

For maximum nutritional benefit, it is better to eat sweet potatoes with the skin. The peel contains a high concentration of antioxidants and fiber, and boiling with the skin helps retain these nutrients.

How does the calorie count of boiled sweet potatoes compare to regular boiled potatoes?

Per 100g, boiled sweet potatoes typically have slightly more calories than regular boiled potatoes, but offer superior levels of beta-carotene, vitamin A, and other nutrients.

Are boiled sweet potatoes good for weight loss?

Yes, boiled sweet potatoes are beneficial for weight loss. Their low-calorie density, coupled with high fiber and water content, helps you feel full longer, reducing overall calorie intake.

How does boiling affect the glycemic index of sweet potatoes?

Boiling sweet potatoes can lower their glycemic index compared to other cooking methods like baking or roasting. Longer boiling times lead to a lower GI, which is better for managing blood sugar levels.

Do boiled sweet potatoes provide a good source of fiber?

Yes, boiled sweet potatoes are a good source of dietary fiber, with approximately 2g per 100g serving. This fiber is excellent for digestive health and regularity.

Can boiled sweet potatoes be frozen?

Yes, you can freeze boiled sweet potatoes. Simply cut them into chunks or mash them, and store them in an airtight container or freezer bag. They can be reheated and used later in various recipes.