Calories in boiled sweet potato.
76 kcal per 100 g.
Sweet potato, cooked, boiled, without skin · SR Legacy (2018-04) · USDA FDC 168484
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 76 kcal | 76 kcal |
| Protein | 1.37 g | 1.37 g |
| Carbohydrates | 17.7 g | 17.7 g |
| Fat | 0.14 g | 0.14 g |
| Fibre | 2.5 g | 2.5 g |
| Sugars | 5.74 g | 5.74 g |
| Saturated fat | 0.03 g | 0.03 g |
| Sodium | 27 mg | 27 mg |
| Salt (calculated from sodium) | 0.07 g | 0.07 g |
| Vitamin A (RAE) | 787 ug | 787 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg | 0.94 mg |
| Vitamin K (phylloquinone) | 2.1 ug | 2.1 ug |
| Vitamin C | 12.8 mg | 12.8 mg |
| Thiamin | 0.06 mg | 0.06 mg |
| Riboflavin | 0.05 mg | 0.05 mg |
| Niacin | 0.54 mg | 0.54 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Folate, total | 6 ug | 6 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 230 mg | 230 mg |
| Calcium | 27 mg | 27 mg |
| Phosphorus | 32 mg | 32 mg |
| Magnesium | 18 mg | 18 mg |
| Iron | 0.72 mg | 0.72 mg |
| Zinc | 0.2 mg | 0.2 mg |
| Selenium | 0.2 ug | 0.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.09 mg | 0.09 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Boiled without skin, sweet potato is 76 kcal per 100 g — the lowest of the sweet-potato rows, because boiling adds water to the flesh. Baked with skin it is about 90 per 100 g: same potato, less water, and the skin's fibre. Mashed with butter or turned into fries, the fat added is what changes the number, not the potato.
Logging this food
A medium boiled sweet potato is 151 g and 115 kcal; a cup mashed is 328 g and 249 kcal. If you baked it, use the baked row — logging a baked potato against this boiled row understates by about 15%. Sweet potato is not "free" carbohydrate: it is close to white potato in calories, with more sugar and vitamin A.
Swaps and alternatives
A boiled white potato is around 87 kcal per 100 g — sweet potato is not the lighter choice, only the sweeter one. Against cooked white rice (130) or pasta (about 160), sweet potato saves 40–50% per gram because of its water content. Butternut squash boiled is about 40 kcal per 100 g.