Nutrition Diet: How many calories are in 115g of boiled sweet potatoes?

November 3, 2025 •

4 min read

According to the USDA, a medium-sized sweet potato weighing roughly 115 grams contains approximately 115 calories when boiled without the skin. This information, answering how many calories are in 115g of boiled sweet potatoes?, is essential for anyone tracking their nutritional intake and seeking a healthy, balanced diet.

Quick Summary

A 115g serving of boiled sweet potato offers around 115 calories, along with beneficial fiber, vitamins A and C, and minerals like potassium. The nutritional content and glycemic index are affected by the cooking method used.

Key Points

Calorie Count: Approximately 115 calories are in 115g of boiled, peeled sweet potato.
Nutrient-Dense: This serving size provides significant amounts of fiber, vitamins A and C, and potassium.
Lower Glycemic Index: Boiling sweet potatoes results in a lower glycemic index than baking or roasting.
Cooking Method Matters: Boiling retains more beta-carotene and has a lower impact on blood sugar levels.
Supports Weight Management: High fiber content promotes satiety and can aid in calorie control.
High in Antioxidants: Rich in beta-carotene, sweet potatoes provide antioxidant protection for cells.
Versatile Ingredient: Easily incorporated into various dishes, including salads, soups, and side dishes.

A Closer Look at the Nutritional Profile of Boiled Sweet Potatoes

While the primary question is straightforward, understanding the full nutritional context of boiled sweet potatoes reveals why they are such a powerhouse food. Beyond the calorie count, this root vegetable provides a host of essential vitamins and minerals that support overall health.

For a standard 115-gram serving of boiled sweet potato (without skin), the nutritional breakdown is approximately as follows:

Calories: 115
Total Carbohydrates: 26.8 grams
Dietary Fiber: 3.8 grams
Sugar: 8.7 grams (natural sugars)
Protein: 2.1 grams
Total Fat: 0.2 grams
Potassium: 347 mg
Vitamin A: 23767 IU (primarily as beta-carotene)
Vitamin C: 19 mg

This low-fat, fiber-rich, and vitamin-packed profile makes it an excellent addition to most dietary plans. The high fiber content is particularly important for promoting satiety, helping you feel full longer and potentially reducing overall calorie intake.

The Impact of Cooking Methods: Boiled vs. Other Preparations

How a sweet potato is prepared dramatically influences its nutritional value and glycemic index (GI), a measure of how a food affects your blood sugar levels. While the raw calorie count might change slightly due to water absorption during cooking, the GI is the most significant factor to consider. Boiled sweet potatoes have a lower GI than baked, roasted, or fried versions, meaning they cause a slower, more stable rise in blood sugar.

Comparison of Sweet Potato Cooking Methods


Cooking Method	Glycemic Index (GI)	Calorie Impact	Nutrient Retention	Notes
Boiled	Low (approx. 46, longer boiling time lowers GI)	Lowest per gram, due to water content	Retains more beta-carotene and water-soluble vitamins like C	Ideal for blood sugar management and nutrient density.
Baked/Roasted	High (GI of 82-94)	Can be higher, often with minimal added fat	Some loss of water-soluble vitamins, but beta-carotene is still high	Convenient but has a higher impact on blood sugar.
Fried	High (GI around 76)	Significantly higher, due to absorbed oil	Higher fat content, potentially fewer nutrients retained	Should be consumed in moderation due to added calories and fat.

Incorporating Boiled Sweet Potatoes into a Healthy Diet

Because of their versatility and nutritional benefits, boiled sweet potatoes can be easily integrated into a wide range of meals and snacks. Here are some simple and healthy ways to add them to your diet:

As a simple side dish: Serve boiled, mashed sweet potatoes with a sprinkle of herbs and a touch of olive oil. Since beta-carotene is fat-soluble, adding a healthy fat can improve its absorption.
In salads and bowls: Dice and chill boiled sweet potatoes to add a sweet and savory element to your salads or grain bowls.
In soups and stews: Mash or puree boiled sweet potatoes to thicken and sweeten creamy soups, adding depth and nutritional value.
As a base for hash: Sauté boiled sweet potato cubes with onions and peppers to create a wholesome breakfast hash.
For a nutrient-rich snack: Enjoy a simple, boiled sweet potato sprinkled with cinnamon for a warm, satisfying treat.

Key Health Benefits of Sweet Potatoes

Sweet potatoes are more than just a source of calories and carbs. Their rich antioxidant profile and fiber content offer significant health advantages, especially when boiled.

Promotes Gut Health: The dietary fiber in sweet potatoes acts as a prebiotic, feeding beneficial gut bacteria and supporting overall digestive health.
Supports Eye Health: The high concentration of beta-carotene, which the body converts to vitamin A, is crucial for maintaining healthy vision.
Boosts Immunity: Vitamins A and C in sweet potatoes play a key role in supporting the immune system.
Provides Antioxidant Protection: Rich in antioxidants, sweet potatoes help protect cells from damage caused by free radicals.
Aids in Weight Management: Their high fiber and water content help promote feelings of fullness, which can assist with weight control.

Potential Considerations and Drawbacks

While generally very healthy, there are a few considerations to keep in mind regarding sweet potato consumption:

Kidney Stones: Sweet potatoes contain oxalates, which can increase the risk of calcium oxalate kidney stones in individuals prone to them. Pairing them with calcium-rich foods can help mitigate this risk.
Carotenodermia: Consuming an excessive amount of beta-carotene-rich foods, such as sweet potatoes, can temporarily cause your skin to turn a yellow-orange hue. This condition is harmless and reversible by reducing intake.

Conclusion: A Nutritious and Versatile Choice

In summary, a 115g serving of boiled sweet potatoes provides approximately 115 calories, a modest number that makes it an excellent choice for a balanced diet. Boiled sweet potatoes offer the added benefit of a lower glycemic index and excellent nutrient retention compared to other cooking methods. By being mindful of serving size and preparation, you can easily incorporate this versatile and nutrient-dense vegetable into your regular meal plan to support your overall health and wellness.

Verywell Health: 10 Health Benefits of Sweet Potatoes

Frequently Asked Questions

Boiling a sweet potato can slightly change its overall calorie density per gram due to water absorption. However, the total calories remain relatively consistent for the same initial raw weight. A 115g serving of cooked sweet potato has roughly the same calorie count as a 115g serving of raw sweet potato.

The skin of a sweet potato contains additional fiber and nutrients, but its caloric contribution is minimal. The quoted calorie counts often refer to the edible portion (without skin), but the difference is generally not significant enough to impact total calorie intake in a major way.

Yes, sweet potatoes can be an excellent choice for weight loss. Their high fiber and water content promote a feeling of fullness, which can help reduce overall calorie consumption.

Boiling is one of the healthiest methods, as it results in a lower glycemic index and retains more nutrients like beta-carotene. Frying, by contrast, adds significant fat and calories, making it a less healthy option.

Yes, people with diabetes can eat sweet potatoes in moderation, particularly when boiled. The lower glycemic index of boiled sweet potatoes helps prevent rapid spikes in blood sugar compared to baked or fried versions.

Both sweet potatoes and regular potatoes are nutritious. However, sweet potatoes are higher in vitamins A and C, while having a generally lower glycemic index when boiled. Both can be part of a healthy, varied diet.

Excessive intake of beta-carotene from sweet potatoes can temporarily turn your skin a yellow-orange color, a harmless condition called carotenodermia. For individuals prone to kidney stones, the oxalate content in sweet potatoes might also be a concern.