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Vegetables and starchy roots

Boiled sweet potato

Boiled sweet potatoes are 80% water, so 100 g (3.5 oz) brings only 76 kcal and 2.5 g of fiber.

USDA description: Sweet potato, boiled

  • Easy to digest
  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
Moderate fiber per calorie+1
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
6 primary
Data
USDA FDC 168484

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Nutrition facts

Calories
91 kcal per serving
76 kcal per 100 g (3.5 oz)
Protein
1.6 g per serving
1.4 g per 100 g (3.5 oz)
Carbohydrates
21.2 g per serving
17.7 g per 100 g (3.5 oz)
of which sugars
6.9 g per serving
5.7 g per 100 g (3.5 oz)
Fiber
3 g per serving
2.5 g per 100 g (3.5 oz)
Fat
0.2 g per serving
0.1 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0 g per 100 g (3.5 oz)
Water
96.1 g per serving
80.1 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Sweet potato, cooked, boiled, without skin (FDC ID 168484), accessed September 23, 2026.

A typical 120 g (4 oz) serving provides about 91 kcal, 1.6 g of protein, and 3 g of fiber.

The typical serving (120 g (4 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The sweet potato (Ipomoea batatas) is a sweet root from a different plant family than the potato; it is called boniato in much of Spain, Cuba and Uruguay, batata in the Canary Islands, Argentina, Venezuela and Colombia, and camote in Mexico, Central America, Peru and Chile. It is sold whole and loose, mostly in fall and winter, and there are varieties with reddish or purple skin and orange flesh, which owes its color to beta-carotene, and others with white or yellow flesh. This page covers boiled, peeled sweet potato, with 76 kcal, 2.5 g of fiber and 787 µg of vitamin A per 100 g according to USDA.

A 120 g (4.2 oz) serving provides 91 kcal and 3 g of fiber but barely 1.6 g of protein, so it goes alongside the protein part of the plate, which the 2025 nutrition advisory on GLP-1 therapy suggests eating first, as in the roast pork loin with sweet potato and green beans. Boiled or mashed it is soft and easy to swallow, and it usually sits well in the first few days of treatment, when the same advisory suggests avoiding very fatty foods, and after a dose increase; for constipation, the same advisory suggests increasing fiber gradually. In those days it is better boiled or oven-roasted than fried.

What the evidence says

A 120 g serving provides 944 µg of vitamin A, more than the EU's 800 µg reference value, and at 787 µg per 100 g it is far above the 120 µg required for a "source of vitamin A" claim; with that condition, the EU authorizes the claim "vitamin A contributes to the maintenance of normal vision" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). That vitamin A comes as beta-carotene, 9,440 µg per 100 g, and according to the NIH Office of Dietary Supplements it takes 12 µg of dietary beta-carotene to obtain 1 µg of vitamin A. The same source notes that, unlike preformed vitamin A, beta-carotene has no established upper intake level, and that its most common effect with long-term excess intake, carotenodermia, a yellow-orange skin color, is harmless and goes away when intake drops. I have not found trials showing that eating more sweet potato improves eyesight in people who already get enough vitamin A.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about boiled sweet potatoes

How many grams of protein are in a 120 g (4 oz) serving of boiled sweet potatoes?

100 g (3.5 oz) of boiled sweet potatoes has 1.4 g of protein. A typical 120 g (4 oz) serving has about 1.6 g of protein. That is 1.8 g of protein per 100 kcal.

How many kcal are in a 120 g (4 oz) serving of boiled sweet potatoes?

100 g (3.5 oz) of boiled sweet potatoes has 76 kcal. A typical 120 g (4 oz) serving has about 91 kcal. That is a very low energy density.

How much fiber is in a 120 g (4 oz) serving of boiled sweet potatoes?

100 g (3.5 oz) of boiled sweet potatoes has 2.5 g of fiber. A typical 120 g (4 oz) serving has about 3 g of fiber.

Do boiled sweet potatoes keep you full?

Yes, very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: very low energy density; moderate fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

What should I know about boiled sweet potatoes if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about boiled sweet potatoes on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of boiled sweet potatoes?

We use 120 g (4 oz) as a typical serving. That amount provides about 91 kcal, 1.6 g of protein, and 3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Sweet potato, cooked, boiled, without skin (FDC ID 168484).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  6. InstitutionNIH Office of Dietary Supplements.Vitamin A and Carotenoids: Fact Sheet for Health Professionals.accessed .