How many calories in 250g of boiled sweet potatoes? A Guide to Sweet Potato Nutrition

November 9, 2025 •

2 min read

According to nutritional data, a 250g serving of boiled sweet potato contains approximately 190 calories. This nutrient-rich root vegetable is an excellent source of complex carbohydrates and fiber, making it a satisfying and healthy addition to any meal plan, especially when tracking calories for a specific nutrition diet.

Quick Summary

This guide details the calorie count and nutritional profile of 250g of boiled sweet potatoes. It examines how preparation methods influence caloric content and provides a comparison with other potatoes. The article also explores the key health benefits and offers practical tips for integrating this versatile food into a healthy diet.

Key Points

Calorie Count: A 250g serving of boiled, skinless sweet potato has approximately 190 calories, making it a low-calorie option for a nutritious meal.
Preparation Matters: Boiling is a low-calorie cooking method, whereas baking or frying with added fats and sugars significantly increases the final caloric value.
Rich in Vitamins: Sweet potatoes are a powerhouse of vitamins, especially Vitamin A (from beta-carotene), Vitamin C, and Manganese, supporting vision, immunity, and metabolism.
High in Fiber: The high dietary fiber content aids digestion, promotes satiety, and helps regulate blood sugar levels, which is beneficial for weight loss.
Versatile Ingredient: Boiled sweet potatoes can be incorporated into a wide variety of meals, including mashes, salads, soups, and hashes, making them easy to add to your diet.
Weight Management: Due to their low-calorie density and high fiber, sweet potatoes help you feel full without consuming excess calories, supporting weight loss goals.

The Caloric Answer: How Many Calories in 250g of Boiled Sweet Potatoes?

A 250g serving of boiled, skinless sweet potato contains approximately 190 calories, based on figures of about 76 kcal per 100g. This low-calorie density and high fiber content make it a good option for weight management.

The Impact of Preparation on Calories

The method of preparing sweet potatoes significantly impacts their caloric value. Boiling with water is one of the healthier methods, while frying adds substantial calories from oil, and mashing with butter or milk increases fat and calorie content. Boiling preserves the vegetable's natural state and keeps calories low.

Deeper Dive into the Nutritional Profile

Beyond calories, boiled sweet potatoes offer a range of nutrients contributing to health.

Macronutrients

Sweet potatoes are complex carbohydrates that provide sustained energy. A 250g serving contains carbohydrates and dietary fiber, which aids digestion and promotes fullness, helpful for preventing overeating and managing weight. They are also low in fat with some protein.

Key Vitamins and Minerals

Boiled sweet potatoes are a good source of several important vitamins and minerals:

Vitamin A: Rich in beta-carotene, converted to Vitamin A, supporting vision, immunity, and skin.
Vitamin C: An antioxidant that protects against damage and supports immune function.
Potassium: Helps maintain healthy blood pressure and fluid balance.
Manganese: Essential for metabolism and growth.
B Vitamins: Include B6 and B5, involved in energy conversion.

Sweet Potato vs. White Potato: A Nutritional Comparison

Both sweet and white potatoes can be part of a healthy diet, but they have nutritional differences. Boiling can affect the glycemic index (GI), with boiled sweet potatoes often having a lower GI than baked ones.


Feature	Boiled Sweet Potato (per 100g, skinless)	Boiled White Potato (per 100g)	Difference
Calories	~76 kcal	~77 kcal	Very similar
Dietary Fiber	~2.7 g	~1.6 g	Sweet potato has more
Vitamin A (Beta-carotene)	Very High (~6032 mcg)	Very Low	Sweet potato is significantly higher
Potassium	~242 mg	~380 mg	White potato is higher
Vitamin C	~25 mg	~17.8 mg (yam, but similar potato)	Sweet potato is higher

Incorporating Boiled Sweet Potatoes into Your Diet

Boiled sweet potatoes are versatile and can be added to various dishes.

Delicious and Healthy Recipe Ideas

Mashed: Mash with garlic and herbs for a low-fat alternative to traditional mashed potatoes.
Salads: Add cooled, cubed sweet potatoes to salads for a filling component.
Soups and Stews: Use pureed sweet potatoes to make creamy soups or add chunks to stews.
Sweet Potato Hash: Dice and sauté with lean meat and vegetables for a balanced meal.
Snack: Enjoy plain boiled sweet potatoes as an easy snack.

Conclusion

A 250g serving of boiled sweet potatoes is a low-calorie, nutrient-dense food with good amounts of fiber and vitamins like A and C. Boiling is a healthy preparation method that keeps the calorie count down, supporting weight management. Their versatility allows for easy incorporation into a healthy diet, providing significant health benefits.

For more information on the health benefits of different foods, resources like Healthline can be helpful. https://www.healthline.com/nutrition/foods/sweet-potatoes

Frequently Asked Questions

Boiled sweet potatoes can be more beneficial for weight loss compared to white potatoes. They tend to have a slightly lower glycemic index when boiled, and their higher fiber content helps you feel full for longer, assisting in calorie control.

While sweet potatoes contain carbohydrates, boiling them can result in a lower glycemic index compared to other cooking methods like baking or roasting. This leads to a slower release of glucose into the bloodstream, helping to stabilize blood sugar levels.

Yes, you can eat boiled sweet potatoes daily as part of a balanced diet. It's important to vary your vegetable intake to ensure you receive a wide range of nutrients. Portion control is also key; a fist-sized portion is a good guide.

Yes, the skin of a sweet potato is edible and contains additional fiber and nutrients. Eating the skin alongside the flesh increases the overall nutritional value of your meal. Always ensure it's washed thoroughly before cooking.

Different cooking methods affect nutrients in different ways. Boiling generally maintains many vitamins and minerals, and can lower the glycemic index. Frying adds significant fat and calories, while baking can concentrate sugars and increase the GI.

A medium-sized cooked sweet potato contains around 7 grams of natural sugar. However, the high fiber content helps slow down the absorption of this sugar, mitigating a rapid blood sugar spike.

Boiling or steaming sweet potatoes without peeling them is one of the best ways to preserve their nutrients. Boiling in water for a shorter time can help retain more vitamins compared to methods that use higher heat or added oils.