How many calories in 180 grams of boiled sweet potatoes? Full nutritional breakdown

November 2, 2025 •

3 min read

According to USDA data, a 100-gram serving of boiled sweet potato (without skin, no added fat) contains 76 calories; thus, a 180-gram portion provides approximately 137 calories. This root vegetable is versatile and rich in vitamins, minerals, and dietary fiber, making it a great addition to any diet.

Quick Summary

A 180-gram serving of boiled sweet potatoes has about 137 calories and is rich in fiber, vitamin A, and potassium. Cooking method and skin presence impact the calorie count, making it a nutrient-dense food supporting gut and eye health.

Key Points

Low Calorie: A 180g portion has approximately 137 calories, which is a filling, low-fat option for weight management.
Rich in Vitamin A: Sweet potatoes are a source of Vitamin A (from beta-carotene), vital for vision and immune health.
High in Fiber: Fiber content promotes satiety, aids digestion, and can help regulate blood sugar levels.
Antioxidant Powerhouse: Contains beta-carotene and anthocyanins (in purple varieties), which protect against free radical damage and inflammation.
Boiling Affects Glycemic Index: Boiling lowers the glycemic index compared to baking, which is a better choice for blood sugar management.
Versatile and Filling: The combination of fiber and water content keeps you full, making it a great base for meals, side dishes, or healthy snacks.

Calorie Count for 180 Grams of Boiled Sweet Potato

A 180-gram serving is slightly larger than a medium sweet potato, which is a good portion size. Based on nutritional information, a 100-gram portion of boiled sweet potato with no added fat contains approximately 76 calories. To find the calories for 180 grams, multiply the 100-gram value by 1.8; the result is approximately 137 calories.

Factors Influencing the Calorie Count

The final calorie count may vary based on a few key factors:

Added Ingredients: The calculation assumes no additions such as butter, oil, or seasonings that would increase the calorie total.
Skin On or Off: Cooking with the skin on might change the nutrient density. The skin has a significant amount of fiber, increasing the fiber content.
Water Content Loss: Baking or roasting a sweet potato removes more water than boiling, increasing the calorie count per 100 grams for baked versions because of concentration.

Nutritional Profile of 180g Boiled Sweet Potato

In addition to the calorie count, a 180g portion of boiled sweet potato offers a rich nutritional profile. Based on a 100g serving with 76 calories, the estimated nutritional content for 180g is as follows:

Carbohydrates: Approximately 32 grams, providing a good source of energy.
Dietary Fiber: Roughly 4.5 grams, which aids digestion and promotes fullness.
Protein: About 2.5 grams.
Fat: Negligible, around 0.25 grams.
Vitamin A: A single sweet potato can provide over 100% of the daily Vitamin A needed, which is crucial for eye health and immune function.
Vitamin C: An excellent source, which supports immune health and skin integrity.
Potassium: Boiled sweet potatoes are a good source of potassium, which is important for managing blood pressure.
Antioxidants: Contains antioxidants like beta-carotene (in orange varieties) and anthocyanins (in purple varieties).

Health Benefits of Boiled Sweet Potatoes

Consuming boiled sweet potatoes offers several health advantages:

Promotes Gut Health: The high fiber content supports healthy gut bacteria and aids in regular digestion. The fiber and resistant starch can be fermented by gut bacteria, creating beneficial short-chain fatty acids.
Supports Vision: The high concentration of beta-carotene, which converts to Vitamin A, is essential for maintaining healthy eyesight and protecting against age-related macular degeneration.
Boosts Immunity: Vitamin A is critical for a healthy immune system, with low blood levels linked to reduced immunity.
Aids in Weight Management: The high fiber and water content help promote satiety, keeping you feeling fuller for longer. This can help with overall calorie control and support weight loss goals.
Offers Anti-inflammatory Properties: Antioxidants like anthocyanins found in purple sweet potatoes have been shown to reduce inflammation, which is linked to various chronic diseases.

Boiled vs. Baked Sweet Potatoes: A Comparison

The cooking method can affect the nutritional properties and calorie density of a sweet potato. While baking removes more water and concentrates the calories, boiling can offer benefits like a lower glycemic index, which is better for blood sugar control.


Feature	Boiled Sweet Potato	Baked Sweet Potato	Best For...
Calories (per 100g)	~76 kcal	~90-100 kcal	Calorie-controlled meals
:---	:---	:---
Water Content	Higher	Lower	Hydration
:---	:---	:---
Glycemic Index	Lower	Higher	Stable blood sugar levels
:---	:---	:---
Taste Profile	More mellow, subtle sweetness	Richer, more caramelized sweetness	Those watching sugar intake
:---	:---	:---
Nutrient Retention	Generally better for retaining some vitamins	Can decrease certain vitamins with high heat	Maximum nutrient benefits

How to Incorporate Boiled Sweet Potatoes into Your Diet

Boiled sweet potatoes are versatile. Here are some healthy ideas:

Mashed: Mash with a fork and add salt, pepper, and cinnamon for a side dish.
Salad Topping: Dice and add to a leafy green salad for fiber and nutrients.
Hash: Chop and sauté with onions and vegetables for a breakfast hash.
Soup Base: Blend with vegetable broth and spices for a soup.
Snack: Eat a small boiled sweet potato with the skin on for a high-fiber snack.

Conclusion

A 180-gram portion of boiled sweet potato has approximately 137 calories, which makes it low-calorie, high-fiber, and nutrient-dense. It is packed with vitamins and antioxidants that contribute to gut, eye, and immune health. Boiling provides a lower glycemic index compared to baking, which is beneficial for blood sugar regulation. Adding this vegetable to your diet is a simple way to boost your nutritional intake and support weight management goals. For maximum benefit, include the skin and avoid high-calorie additions such as fats or sugars.

To learn more about the nutritional science behind sweet potatoes, you can visit the National Institutes of Health [https://pubmed.ncbi.nlm.nih.gov/3551189/].

Frequently Asked Questions

Yes, cooking methods alter calorie density. Baking evaporates more water, concentrating nutrients and calories per gram. Boiling retains more water, resulting in fewer calories per gram compared to a baked sweet potato of the same weight.

Yes, boiled sweet potatoes can be beneficial for weight loss. They are low in fat and high in fiber, which helps you feel full without consuming excess calories. The fiber and water content naturally curb your appetite.

For the same serving size, sweet potatoes are often lower in calories than regular potatoes. More significantly, sweet potatoes contain more fiber and a richer vitamin profile.

For a healthy preparation, boil the sweet potato with the skin on to preserve nutrients and fiber. After boiling, mash with a touch of seasoning like cinnamon or herbs instead of high-calorie fats such as butter.

While naturally sweet, boiled sweet potatoes have a moderate glycemic index and release glucose slowly. They are a better choice for stable blood sugar than highly processed carbohydrates.

Yes, boiled sweet potatoes are an excellent source of dietary fiber, especially when eaten with the skin. Fiber promotes satiety and is important for digestive health.

They are packed with nutrients including vitamin A, vitamin C, potassium, and magnesium. They also contain antioxidants like beta-carotene, making them a nutritional powerhouse.