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sweet potato boiled ns
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Sweet potato, boiled, NS as to fat

🔥 115 Calories
💪 1.6g Protein
⚡ 17.1g Carbohydrates
🥑 4.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Sweet potato, boiled, NS as to fat
Energy density
Moderate
115 kcal per 100g
Macro energy profile
Carb-led
6% Protein · 59% Carbohydrates · 35% Fat
Glycemic profile
Low GI
GI 44 · GL 7.5
Notable signals
Very high in vitamin AHigh in fiberUSDA data

Nutritional Information

115
kcal/100g
Protein
1.6g
Carbohydrates
17.1g
Fat
4.5g
Glycemic Index:
44

About Sweet potato, boiled, NS as to fat

Sweet potatoes are tuberous roots belonging to the Convolvulaceae family, originating from Central and South America. They are widely cultivated in tropical and subtropical regions and have become a staple food in various cultures due to their versatility and nutritional value. Boiled sweet potatoes are particularly popular for their sweet flavor and creamy texture, making them an ideal addition to a variety of dishes. Nutritionally, boiled sweet potatoes are low in calories, containing approximately 115 calories per 100 grams, and are rich in carbohydrates, primarily in the form of complex sugars. They offer a good source of dietary fiber and essential vitamins and minerals, including vitamin A, vitamin C, and potassium. Their naturally sweet taste makes them suitable for both savory and sweet recipes, from soups to desserts, contributing to a balanced diet.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
Supports eye health due to high levels of beta-carotene.
Promotes digestive health thanks to dietary fiber content.
May improve blood sugar regulation due to low glycemic index.
Contains anti-inflammatory properties, potentially reducing chronic disease risk.
Supports immune function due to high vitamin C content.
Aids in skin health and promotes a healthy complexion.
Provides energy-dense nutrition for athletes and active individuals.
May help in weight management as a filling, low-calorie food.
Supports heart health with potassium, which helps regulate blood pressure.

Recommended Food Pairings

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Sweet potatoes and black beans - the combination provides a protein boost and is rich in fiber.
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Sweet potatoes with spinach - offers a wealth of vitamins and minerals, enhancing nutrient absorption.
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Sweet potatoes and Greek yogurt - adds protein and a creamy texture, perfect for a healthy dessert.
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Sweet potatoes with cinnamon - enhances flavor and can help regulate blood sugar levels.
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Sweet potatoes and nuts - provides healthy fats and protein, creating a balanced meal.

How to Consume

Serving size
150g, approximately 1 medium sweet potato
Frequency
2-3 times per week
  • •Boil or steam to retain maximum nutrients.
  • •Incorporate into soups or stews for added flavor.
  • •Mash with healthy fats like olive oil or avocado for a nutritious side dish.
  • •Use in smoothies for a natural sweetness and creaminess.
  • •Bake or roast for a crispy texture and enhanced flavor.

Selection & Storage

How to choose:

  • ✓Select firm sweet potatoes with smooth skin and no blemishes.
  • ✓Choose medium-sized sweet potatoes for the best balance of flavor and texture.
  • ✓Look for vibrant color, indicating higher beta-carotene content.
  • ✓Avoid overly large sweet potatoes as they may have a starchy taste.
Storage
Store in a cool, dry place away from direct sunlight; ideal temperature is around 55°F (13°C).
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with certain digestive disorders may experience discomfort.
  • ⚠️Those with a history of kidney disease should monitor potassium intake.
  • ⚠️Allergic reactions are rare but possible; consult a doctor if unsure.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Avoid adding excessive butter or sugar to maintain health benefits.

Frequently Asked Questions

How many calories does Sweet potato, boiled, NS as to fat have?

Boiled sweet potato contains approximately 115 calories per 100 grams, making it a low-calorie food option that is nutritious and fulfilling.

Is Sweet potato, boiled, NS as to fat healthy?

Yes, boiled sweet potatoes are considered very healthy due to their high fiber content, rich vitamins, and low fat. They provide essential nutrients that contribute to overall health and well-being.

How should Sweet potato, boiled, NS as to fat be stored?

Store boiled sweet potatoes in an airtight container in the refrigerator for up to 5-7 days. If you need to store them longer, consider freezing them, where they can last up to 3 months.

What are the benefits of eating Sweet potato, boiled, NS as to fat?

Eating boiled sweet potatoes provides numerous health benefits, including improved digestion, enhanced vision, and better immune function, thanks to their rich content of fiber, beta-carotene, and vitamins.

How much Sweet potato, boiled, NS as to fat can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet, providing essential nutrients without excessive calories.

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