Sweet potato, boiled, fat added
Common food
Photo: Wikipedia
Boiled sweet potato with a touch of fat offers a creamy, velvety interior with a naturally sweet, earthy flavor. The added fat, often butter or oil, creates a richer mouthfeel and helps the body absorb its fat-soluble vitamins. It's a comforting, nutrient-dense staple that balances complex carbs with a satisfying dose of fiber.
Calorie split: 5% protein · 59% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore its natural, caramel-like sweetness and versatile, comforting texture that can be a side, a snack, or a base for both savory and sweet dishes. It's a nostalgic food for many, evoking home cooking and cultural traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
The natural sugars can cause a quicker blood sugar rise compared to non-starchy vegetables, so portion control is key for those monitoring glucose. To counteract this, pair it with a protein like grilled chicken or a healthy fat like avocado to slow digestion. Some varieties, like purple sweet potatoes, can contain oxalates, so those prone to kidney stones should moderate intake and ensure good hydration.
Key benefits
- Excellent source of beta-carotene, which the body converts to vitamin A.
- Provides sustained energy from complex carbohydrates and fiber.
- The added fat enhances absorption of fat-soluble vitamins A and E.
- Contains potassium, which supports normal blood pressure.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant orange color of many sweet potatoes comes from beta-carotene, so much so that eating large quantities can temporarily give your skin a slight orange tint, a harmless condition called carotenemia.
Full nutrition (USDA data · scales with serving)
| Water | 75.2 g |
| Energy | 115 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 17.1 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 6.0 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 481 mg |
| Sodium, Na | 161 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 12.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 12.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 684 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 7997 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.61 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, sweet potato chips, unsalted — USDA does not publish this profile for Sweet potato.
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.17 g |
| Leucine | 0.29 g |
| Lysine | 0.20 g |
| Methionine | 0.09 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.11 g |
| Valine | 0.27 g |
| Arginine | 0.17 g |
| Histidine | 0.10 g |
| Alanine | 0.24 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 0.48 g |
| Glycine | 0.20 g |
| Proline | 0.16 g |
| Serine | 0.28 g |
FAQ
Is boiled sweet potato healthier than baked?
Boiling can cause some water-soluble vitamins (like vitamin C) to leach into the water, but it retains more of the potato's moisture. Baking concentrates flavors and nutrients without loss to cooking water. Both are healthy; the best method depends on your desired texture and whether you consume the cooking liquid (e.g., in a soup).
Why add fat when boiling?
Adding a small amount of fat (like butter or oil) to the finished dish isn't just for flavor. The fat helps your body absorb the fat-soluble vitamins (A and E) present in the sweet potato, making those nutrients more bioavailable.
Can I eat the skin?
Yes, the skin is edible and nutritious, containing a good portion of the fiber. Simply scrub it well before boiling. The skin becomes soft and tender when cooked, though some prefer to peel it for a smoother texture in dishes like mash.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.15 kcal/g · 5% calories from protein · 3.0 g fiber · 6.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.