Cratox AI
sweet potato cooked boiled
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Sweet potato, cooked, boiled

🔥 76 Calories
💪 1.4g Protein
⚡ 17.7g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Sweet potato, cooked, boiled
Energy density
Moderate
76 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 92% Carbohydrates · 1% Fat
Glycemic profile
Low GI
GI 44 · GL 10
Notable signals
Very high in vitamin ALow in fatLow in sodiumUSDA data

Nutritional Information

76
kcal/100g
Protein
1.4g
Carbohydrates
17.7g
Fat
0.1g
Glycemic Index:
44

About Sweet potato, cooked, boiled

Sweet potatoes, scientifically known as Ipomoea batatas, are tuberous root vegetables that are native to Central and South America. They are believed to have been cultivated for thousands of years and are now enjoyed worldwide for their sweet flavor and versatility in cooking. Sweet potatoes come in various colors, including orange, purple, and white, each offering a unique nutrient profile as well as culinary attributes. These nutritious roots are often used in both savory and sweet dishes, making them a popular choice among health-conscious eaters.

Nutritionally, cooked and boiled sweet potatoes are low in calories, providing about 76 calories per 100 grams, while being rich in carbohydrates, with approximately 17.7 grams per serving. They also contain essential nutrients such as dietary fiber, vitamins, and minerals, making them a great addition to a balanced diet. With their naturally sweet taste, they can be incorporated into a variety of recipes, from soups and casseroles to desserts. Their high fiber content aids digestion, while their antioxidant properties contribute to overall health benefits.

Health Benefits

Rich in beta-carotene, which supports eye health and vision.
High in antioxidants, which help combat oxidative stress.
Supports immune function due to vitamin C content.
May aid in blood sugar regulation due to fiber content.
Contains anti-inflammatory properties beneficial for chronic conditions.
Supports gut health thanks to its high fiber content.
Aids in skin health due to vitamins A and C.
May promote heart health due to potassium levels.
Supports weight management due to low calorie density and high fiber.
Offers a good source of energy for workouts and daily activities.

Recommended Food Pairings

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Sweet potato and black beans - a protein-rich combo for a filling meal.
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Sweet potato and kale - offers a nutrient-dense side with vitamins.
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Sweet potato and cinnamon - adds flavor while enhancing antioxidant properties.
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Sweet potato and coconut milk - creates a creamy texture in soups.
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Sweet potato and quinoa - a complete protein meal packed with nutrients.

How to Consume

Serving size
Recommended serving is about 150g, or 1 medium-sized sweet potato.
Frequency
Recommended frequency is 2-3 times per week.
  • •Bake or steam rather than fry to retain nutrients.
  • •Pair with a source of protein for a balanced meal.
  • •Incorporate into breakfast by adding to smoothies or oatmeal.
  • •Use as a base for soups or stews for added flavor and nutrition.
  • •Experiment with spices like cinnamon or nutmeg to enhance taste.

Selection & Storage

How to choose:

  • ✓Select firm sweet potatoes without soft spots or blemishes.
  • ✓Choose medium to small-sized sweet potatoes, as they tend to be sweeter.
  • ✓Look for smooth skin, which indicates freshness.
  • ✓Avoid potatoes that have begun to sprout or have green spots.
Storage
Store in a cool, dry place at room temperature, away from sunlight.
Shelf life
Sweet potatoes can last 1-2 weeks at room temperature and 3 months when stored in the freezer.

Warnings & Contraindications

  • ⚠️Individuals with kidney issues should monitor potassium intake.
  • ⚠️Those with allergies to sweet potatoes should avoid consumption.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Cooking methods that add fats or sugars can negate health benefits.

Frequently Asked Questions

How many calories does Sweet potato, cooked, boiled have?

Sweet potato, cooked and boiled, contains approximately 76 calories per 100 grams. This makes it a low-calorie food that can be included in a variety of diets.

Is Sweet potato, cooked, boiled healthy?

Yes, sweet potatoes are considered very healthy. They are rich in vitamins, particularly vitamin A, and provide dietary fiber, which is beneficial for digestion and overall health.

How should Sweet potato, cooked, boiled be stored?

Cooked sweet potatoes should be stored in an airtight container in the refrigerator if not consumed immediately. They can last 3-5 days when stored properly.

What are the benefits of eating Sweet potato, cooked, boiled?

Eating cooked sweet potatoes can provide numerous benefits including improved eye health, enhanced immunity, and better digestive health due to their high fiber and nutrient content.

How much Sweet potato, cooked, boiled can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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