Know what’s on your plate
Boiled sweet potato
Calories & nutrition facts
cooked, boiled, without skin
Nutrition facts
Per 100 g% DV- Calories 76 kcal —
- Protein 1.4 g 3%
- Carbohydrate 15 g 6%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.5 g 9%
- Sugars 5.7 g —
- Sodium 27 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 787 µg 87%
- Vitamin C 12.8 mg 14%
- Vitamin D 0 µg 0%
- Vitamin E 0.94 mg 6%
- Vitamin K 2.1 µg 2%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.54 mg 3%
- Pantothenic acid (B5) 0.58 mg 12%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
- Choline 10.8 mg 2%
Minerals
- Calcium 27 mg 2%
- Iron 0.72 mg 4%
- Magnesium 18 mg 4%
- Phosphorus 32 mg 3%
- Potassium 230 mg 5%
- Zinc 0.2 mg 2%
- Copper 0.09 mg 10%
- Manganese 0.27 mg 12%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 76 | 1.4 g | 15 g | 0.1 g |
| 1 × cup, mashed | 328 g | 249 | 4.5 g | 50 g | 0.5 g |
| 1 × medium | 151 g | 115 | 2.1 g | 23 g | 0.2 g |
| 2 × cup, mashed | 656 g | 499 | 9 g | 100 g | 0.9 g |
| ½ × cup, mashed | 164 g | 125 | 2.2 g | 25 g | 0.2 g |
| 3 × cup, mashed | 984 g | 748 | 14 g | 150 g | 1.4 g |
| 4 × cup, mashed | 1312 g | 997 | 18 g | 200 g | 1.8 g |
Similar foods
- Sweet potatoraw86 kcal / 100 g
- Baked sweet potatocooked, baked in skin, flesh, with salt90 kcal / 100 g
- Sweet potato leavesraw42 kcal / 100 g
- Boiled potato skincooked in skin, without salt78 kcal / 100 g
- Boiled potato fleshcooked without skin, without salt86 kcal / 100 g
- Candied sweet potatocooked, candied, home-prepared164 kcal / 100 g
- Potatoboiled
- Skinned potatoesboiled in distilled water, no salt74 kcal / 100 g
- Yellow sweet corncooked, boiled, drained, without salt96 kcal / 100 g
- Whole potatoesfrozen, cooked, boiled, drained, without salt65 kcal / 100 g
Questions about Boiled sweet potato
How long should you boil sweet potato?
Cut peeled sweet potato into similar-sized chunks and simmer for about 12–15 minutes; whole medium sweet potatoes usually take 30–40 minutes. It is ready when a knife slides easily into the thickest part.
Should you peel sweet potato before boiling it?
You can boil it with the skin on, then peel it once cool enough to handle; the skin often slips off easily. For mash, peeling before boiling gives a smoother result, while evenly sized pieces cook more quickly than a whole potato.
Can you mash boiled sweet potato?
Yes. Drain it very thoroughly, let the steam escape for a minute, then mash while hot with butter or olive oil; excess water can make the mash loose. Add a pinch of salt, black pepper and, if you like, nutmeg.
What can you serve with boiled sweet potato?
Its mild sweetness works with grilled fish, roast chicken, lentils and spiced chickpeas. Try it in a bowl with greens and a sharp dressing, or serve it alongside dishes seasoned with chilli, cumin or lime.
Can you use boiled sweet potato instead of ordinary potato?
Yes, in mash, soups and some salads, but it is sweeter and softer, so it can break down more readily. Boiled sweet potato has 76 kcal per 100 g, compared with 52 kcal in potato.
How should you store boiled sweet potato?
Cool it promptly, put it in a covered container and refrigerate within two hours. Use it within three to four days; reheat until steaming hot throughout, or mash it cold into a salad.
Is boiled sweet potato nutritious?
A medium boiled sweet potato, about 151 g, provides 787 µg of vitamin A, and it is also a source of vitamin A. Its fibre is 2.5 g per 100 g.
Can you eat sweet potato raw?
Sweet potato is usually eaten cooked: boiling softens its firm flesh and brings out its sweetness. Raw pieces are tough and less pleasant to chew, so cook them before serving, especially to young children.
Source: USDA FoodData Central 168484 · per 100 g · carbohydrate per EU label, fibre excluded
